DK
Daniel Kirkbride
Last updated: 22 March 2026
CYORA Performance Score
76
CYORA Peak Performance Protocol
Sleep & Recovery
Oura Data + DNA Sleep Genetics + HRV Optimisation
Target: Sleep 90+ • Deep Sleep >90min • HRV >100ms • RHR <50bpm
Sleep Optimisation
Current MetricsSleep Score
84
Good — target 90+
Total Sleep
7.7hrs
DNA: need 8hrs for brain repair
Deep Sleep
74min
Target: >90 min
REM Sleep
107min
Good — choline supports this
Bedtime
9:48PM
Target: 9:30 PM
Sleep Architecture
Typical Night — 7.7 Hours9:48 PM12:00 AM3:00 AM5:30 AM
Awake5%
Light Sleep56%
Deep Sleep16%
REM Sleep23%
Evening Protocol Timeline
Nightly Routine7:00 PM
Last meal. Finish eating to allow 2.5 hours of digestion. Include complex carbs (supports serotonin → melatonin).
8:00 PM
Evening supplements. Magnesium glycinate 400mg, L-theanine 200mg, apigenin 50mg, glycine 3g.
8:30 PM
Dim lights, no screens. Blue light blocks melatonin onset. Switch to warm lighting. Phone in another room.
9:00 PM
Hot shower or bath. The post-shower temperature drop triggers deep sleep onset. 10 minutes.
9:30 PM
In bed. Room at 18°C, full blackout, mouth tape for nasal breathing. Target bedtime — 18 min earlier than current.
Deep Sleep & DNA Insights
74 min \u2192 90+ min targetDeep Sleep Interventions (74 → 90+ min)
Magnesium glycinate 400mg at 8pm — the single most effective supplement (blood level 0.7). Apigenin 50mg — binds GABA receptors. Glycine 3g — lowers core body temperature, increases deep sleep ~15%. Room temperature 18°C. Eliminate alcohol — even 1-2 drinks reduces deep sleep 20-40%.
DNA Sleep Insights
Early wake genotype — favour waking before 6:30am. Intermediate caffeine metaboliser — 6-hour half-life, cutoff 2:00 PM. Higher choline need for REM — target 550mg/day. Reduced brain repair genes — need full 8 hours for neuronal maintenance.
Biometric Projections
12-Week Improvement TargetsResting Heart Rate — 57 → 49 bpm
HRV — 65 → 100 ms
Deep Sleep — 74 → 92 min
Recovery & HRV Optimisation
HRV 65 \u2192 100+ ms \u00b7 RHR 57 \u2192 <50 bpmCold Exposure — Vagal Tone
2-3 minutes cold shower or cold plunge daily. Activates the vagus nerve, directly increasing HRV. Start with 30 seconds. Best done in the morning — boosts norepinephrine by 200-300%. Your COMT Strategist profile means cold exposure gives the boost without overstimulating the reward pathway.
Breathwork — Parasympathetic Dominance
Box breathing: 4-4-4-4, 5 minutes AM + PM. Most efficient way to train parasympathetic dominance. DNA flags heightened fear response and higher glutamate — breathwork directly counteracts both. Exhale-dominant breathing (4 in, 6 out) before bed is even more effective.
Zone 2 Volume — RHR Reduction Engine
Minimum 3 hours/week of Zone 2 cardio (150-175 bpm). Primary driver of resting heart rate reduction. April 2025 (HYROX prep) was your best-ever period — RHR 52, HRV 92 — because of high Zone 2 volume. Replicate that.
Sauna + HRV-Guided Training
Sauna: 20 min at 80°C, 3-4x/week. Cardiovascular benefits + growth hormone boost (IGF-1 at low end 18). HRV rules: <50ms → Zone 2 only. 50-70ms → Train as planned. >70ms → Green light for high intensity. July protocol: no alcohol, maintain 4x/week training minimum.