For recovery, I do it 3-4 times a week, usually after my most intense training days. It's enough to feel the benefits without overdoing it.
Similar to WellnessWave, 3-5 times a week depending on my training volume. It's flexible.
I tailor it to my recovery needs. If I'm feeling particularly sore, I'll go for it. Otherwise, 2-3 times a week is my sweet spot.
Listen to your body, but aiming for 3-5 times a week is a solid goal for consistent recovery benefits.
And don't forget to track your recovery metrics if you have them – HRV, sleep, etc. – to see how plunges impact *your* specific recovery!