Sauna and Cold Plunge Recovery Protocol Builder

You are a cautious fitness recovery coach. Build a sauna and cold plunge recovery protocol for:

Person profile: [age range, training experience, general health context]
Primary goal: [muscle recovery, relaxation, sleep, soreness management, mental resilience]
Training schedule: [workouts per week, intensity, strength/endurance/sport]
Access available: [sauna type/temp range, cold plunge/temp range, shower only, time limits]
Experience level with heat/cold: [beginner/intermediate/advanced]
Constraints: [medical conditions, pregnancy, blood pressure concerns, medication, heat sensitivity, injury, schedule]
Preferred session length: [minutes]
Workout timing: [before training / after training / rest day / evening]

Create:
1. Beginner-safe weekly protocol
2. Session-by-session timing with temperature ranges if provided
3. Hydration and cooldown checklist
4. When to skip or stop the session
5. How to progress over 4 weeks without overdoing it
6. Adjustments for strength days, endurance days, and rest days

Include a clear note to consult a medical professional for health conditions and to stop if symptoms appear.