Recovery has become one of the biggest areas of focus in endurance sport.
Cyclists are constantly looking for ways to improve recovery between sessions, reduce soreness, and maintain higher-quality training over long periods. In recent years, one tool that has gained increasing attention is red light therapy for cyclists.
But is it legitimate performance support, or just another wellness trend?
The answer is more nuanced than most marketing claims suggest. At RCA, we’ve spent the past few months testing red light therapy – via a device called the Prungo FluxGo – with our domestic race team during the ProVelo Super League here in Australia. We’ve seen real-world applications, tracked results, and honestly some things worked, and some didn’t.
In this article, we’ll break down what red light therapy actually is, what current research really says about cycling performance, and how it realistically fits into endurance training and recovery based on both science and practical experience.
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This article is based on Cameron’s review and testing: 🎥 Red Light Therapy & Cycling Performance (what the science says)
What Is Red Light Therapy?
Red light therapy, also known as photobiomodulation therapy (PBMT), involves exposing tissue to specific wavelengths of light with the goal of influencing cellular function.
The therapy itself isn’t new. It’s been used in sports performance, rehabilitation, and pain management settings for years. Professional athletes and endurance teams have used various forms of photobiomodulation for a long time.
Here’s an important distinction right from the start: the strongest evidence supports the therapy itself, not necessarily every commercial device on the market.
How Red Light Therapy Works
At a high level, specific wavelengths of red and near-infrared light interact with cells, particularly the mitochondria.
The proposed mechanism is that this interaction may help influence:
- Cellular energy production
- Oxygen utilization
- Inflammation responses
- Recovery processes
Most research-supported wavelengths sit roughly around:
- 630–660 nm for red light
- 800–880 nm for near-infrared light
Generally, red light targets more surface-level tissue, while near-infrared penetrates deeper into muscles and joints.
One of the most important proposed mechanisms is improved mitochondrial activity and oxygen utilization; areas highly relevant to endurance athletes.
The Cycling Research: What It Actually Found
This is where the conversation gets interesting, and where many articles become too simplistic.
There’s a particularly relevant randomized placebo-controlled study published in the Journal of Functional Morphology and Kinesiology that examined whether photobiomodulation therapy could improve cycling performance in trained athletes.
Importantly, these weren’t recreational cyclists. Participants had around 6.5 years of training experience and were riding roughly 460 km per week. That makes the findings more meaningful for serious endurance athletes.
What the Study Actually Found
The research suggested several potentially positive effects:
- Improved oxygen utilization
- Reduced oxygen deficit during efforts
- Improved VO₂ kinetics
- Delayed fatigue during repeated efforts
“The study found performance improvements of around 10-12% in early efforts, essentially allowing riders to go longer before fatigue kicked in.”
In practical terms, this may translate to better repeat-effort capability, improved endurance support, and more efficient oxygen delivery during hard sessions.
These are meaningful findings, particularly for cyclists performing repeated hard efforts or racing in stage events where recovery between days matters.
What the Research Still Can’t Confirm
Here’s the part many articles ignore: the research is promising, but still developing.
Current evidence does not confirm:
- Guaranteed endurance improvements for every athlete
- Universal performance enhancement
- Significant FTP increases
- Identical results across all devices
Some studies show positive findings. Others show little or no measurable performance improvement. The mechanisms themselves are also not fully understood.
This matters because it helps set realistic expectations. The best interpretation right now is that photobiomodulation therapy may support recovery and performance mechanisms under certain conditions, but it should not be viewed as a guaranteed performance shortcut.
How the Prungo FluxGo Aligns With the Science
Given the research around photobiomodulation, we wanted to evaluate whether the Prungo FluxGo device actually aligns with what current evidence suggests works.
The science supports the therapy, not automatically every device on the market. So where does this particular device sit relative to the research?
Wavelength Alignment
Most research shows benefits when using specific types of light:
- Red light: typically 630-660nm
- Near-infrared: usually 800-880nm
The Prungo FluxGo uses 660nm (red light) and 850nm (near-infrared), which sits directly within these research-backed ranges.
This matters because wavelength accuracy isn’t universal across consumer devices. Some products use broader or less precise wavelength outputs that may not align with studied protocols.
Why Red vs Near-Infrared Matters
Red light (660nm) tends to work more on surface-level tissue, useful for skin, superficial muscle, and inflammation close to the surface.
Near-infrared (850nm) penetrates deeper into muscles and joints, potentially more relevant for cyclists dealing with knee tracking issues, quad fatigue, or deeper tissue inflammation.
Using both wavelengths in a single device addresses different tissue depths, which theoretically supports broader application for cycling-specific recovery needs.
The Consistency Problem
One of the biggest gaps between research protocols and real-world use is consistency.
Most evidence-supported protocols involve repeated sessions, often daily or near-daily application over multiple weeks. This isn’t a one-session fix.
The Prungo’s design as a wearable, direct skin-contact device addresses this practically. It’s lightweight, usb rechargeable, and doesn’t require you to sit still holding a panel. This makes repeated use more realistic during heavy training blocks when recovery time is limited.
From an evaluation standpoint, the device’s usability design aligns with what the research suggests matters: repeated, consistent exposure over time.
Engineering Considerations
The Prungo device uses polarization control to improve light delivery and reduce unnecessary scatter, helping direct more energy toward the target tissue.
Light delivery quality matters because the appropriate wavelength still needs to reach tissue at useful therapeutic levels.
Does this guarantee results?
No. But it does suggest the device was designed around research-backed principles rather than generic wellness-focused LED systems.
Where This Fits in Our Testing
When we decided to test red light therapy with the RCA team during the ProVelo Super League, we specifically looked for a device that matched evidence-based wavelengths and could be used consistently by riders during a racing block.
The Prungo met those criteria. That doesn’t make it the only option, but it made it a reasonable candidate for real-world evaluation.
Real-World Testing: What We Found With the RCA Team
Over the past few months, we tested the Prungo with riders on the RCA BikesOnline team during intensive racing. Several riders used it consistently, others sporadically. Results varied, but the riders that used it consistently…
Ryan Thomas: Knee Management
Ryan, the RCA’s Head Coach – who also manages the team and races – has had knee flare-ups with increased training load. He used the device after long rides and hard sessions. His knee never progressed beyond a minor niggle during that block.
Was it the device? Effective load management? Hard to say definitively. But there appeared to be some positive response.
Ben Treble: Lower Back
Ben is actually an RCA coach who supports the team but was keen to use the Prungo given lower back issues related to bulging discs. His take: anecdotally helpful for pain reduction, though he found the attachment system a bit fiddly for larger areas.
Craig Wiggins: Shoulder Inflammation
Craig, the team sprinter, used it primarily on his shoulder, dealing with ongoing stiffness and inflammation from past crashes. He doesn’t do much else for inflammation management and genuinely believes the device made a difference.
Dylan Proctor-Parker
Dylan has been using the device on his knees which often get sore from, according to Dylan “tightness from my ITB which pulls my patella.” So Dylan has been using the device around both his knee, VMO and quads.
According to Dylan, ‘he thinks’ he’s finding improvement in soreness and tightness using the Prungo when training volume is high.
My Test: Forearm strain
I tested it on a forearm strain that I actually picked up from doing gym work. Honestly, I saw no improvement, but I wasn’t consistent with application and kept lifting heavy things. That’s not a fair test of the device; that’s me not following proper protocol. However, it’s a real world consideration worth noting.
Key Takeaway
There’s enough anecdotal evidence from our team to suggest this isn’t a gimmick. But consistency mattered. Riders who used it daily for 7-10+ days reported benefits. Those who used it sporadically saw little effect.
How Cyclists Are Actually Using Red Light Therapy for Recovery
Effective recovery protocols require consistency and proper application.
Pre-Training vs Post-Training Use
Some athletes use red light therapy before hard sessions based on research suggesting it may help with fatigue resistance and oxygen kinetics. Post-training use is more commonly associated with soreness management, recovery support, and inflammation control.
Target Areas for Cyclists
Based on our team experience and common cycling issues, the most frequently targeted areas are:
- Knees: Patellar tracking issues, general overuse, post-long ride soreness and recurring cycling knee pain
- Lower back: Sustained riding position discomfort, chronic strain
- Quads and hamstrings: Accumulated fatigue from high-volume training
- Shoulders: Post-crash inflammation, upper body tension
- ITB and hip flexors: Repetitive strain from pedaling motion
Practical Protocol Recommendations
Most research-supported protocols involve twice-daily use on the affected area for at least 10-14 days before judging effectiveness. Several riders on our team reported noticing effects only after 7-10 days of daily use.
The Recovery Hierarchy: Where Red Light Therapy Actually Sits
At RCA, recovery is always viewed through the lens of training structure first. If you’re unsure how recovery fits into overall programming, revisit how to structure a cycling training week.
The biggest performance gains still come from:
- intelligent training programming
- proper fatigue management
- structured periodization
- sustainable consistency
Recovery tools may support that process, but they cannot override poor programming.
What Red Light Therapy Can’t Replace
Red light therapy should never replace:
- sleep
- proper nutrition
- intelligent load management
- actual recovery time
No device compensates for poor recovery habits, excessive training load, common Zone 2 training mistakes, or chronic under-fueling.
Where It May Add Value
For cyclists already managing recovery fundamentals well, red light therapy may provide useful support during heavy training blocks or periods of accumulated fatigue.
It may help support:
- localized soreness management
- recovery between hard efforts
- chronic low-level inflammation
Like most recovery tools, its value appears highest when integrated into a broader, well-structured training system.
What Red Light Therapy Can and Can’t Do: The Honest Verdict
Let’s be clear about realistic expectations.
Where Red Light Therapy May Help
Current evidence suggests potential support for:
- Cycling recovery between sessions
- Soreness management in targeted areas
- Fatigue resistance during repeated efforts
- Muscle oxygenation
It may also help some athletes manage repetitive strain irritation, inflammation-related discomfort, and recovery during heavy training periods.
For endurance athletes, even small recovery improvements can compound over long periods.
What You Shouldn’t Expect
Red light therapy is not:
- A miracle recovery hack
- A guaranteed performance enhancer
- A replacement for proper training habits
- Effective with inconsistent use
- A shortcut to major performance gains
If someone is selling red light therapy as a shortcut to performance, be skeptical.
When It Makes Sense
Red light therapy makes the most sense when:
- You’re already managing recovery fundamentals well
- You have specific localized issues (knee soreness, lower back discomfort)
- You’re willing to use it consistently (daily or twice daily for 2+ weeks)
- You understand it’s a support tool, not a primary driver of performance
So if you are ready to lean in and give it a go, please use our team supporter link here. Any purchases made through our link go back to supporting our domestic race team, RCA Bikes Online.
Is Red Light Therapy Worth It for Cyclists?
The most honest answer is: potentially, depending on your expectations and application.
Current research suggests there may be real benefits around fatigue resistance, oxygen utilization, soreness management, and recovery support. But the evidence is still evolving, and outcomes aren’t perfectly consistent.
For cyclists already training consistently, managing recovery well, and following structured programming, red light therapy may be a useful addition.
What it should not be viewed as is a guaranteed performance enhancer or replacement for proper training habits.
Used realistically and consistently, it may provide meaningful support for some endurance athletes, particularly those dealing with chronic low-level inflammation or overuse issues.
Frequently Asked Questions About Red Light Therapy for Cyclists
Does red light therapy for cyclists improve recovery?
Current research suggests it may help support soreness management, recovery, and fatigue resistance, particularly when used consistently over time. RCA team testing showed mixed but generally positive responses with repeated use.
Can red light therapy improve endurance performance?
Some cycling studies suggest possible improvements in oxygen utilization and fatigue resistance, though findings are still evolving and results may vary between athletes.
How often should cyclists use red light therapy?
Most research-supported protocols involve repeated use over days or weeks rather than isolated sessions, often with daily or twice-daily application.
Is red light therapy backed by research?
Yes. Photobiomodulation therapy has a growing body of research around recovery, inflammation, pain management, and performance support, although evidence quality still varies between studies.
What wavelengths work for cyclists?
Most research-supported protocols use red light around 630–660nm and near-infrared light around 800–880nm for deeper tissue penetration.
Where should cyclists apply red light therapy?
Common target areas include knees, lower back, quads, hamstrings, shoulders, and ITB/hip flexor regions associated with repetitive cycling strain.
Conclusion: Red Light Therapy as Part of a Bigger Recovery System
Red light therapy isn’t a magic bullet, but it’s probably not a gimmick either.
Current research suggests there may be legitimate benefits around fatigue resistance, soreness management, muscle oxygenation, and recovery support when applied consistently and correctly. Our testing with the RCA team showed mixed but generally positive experiences, particularly when riders used the device regularly over multiple days or weeks.
At the same time, recovery tools should always sit underneath the fundamentals: intelligent training structure, proper sleep, nutrition, load management, and sustainable consistency.
For cyclists already managing those fundamentals well, devices like the Prungo FluxGo may provide useful support during heavy training blocks, periods of accumulated fatigue, or localized overuse issues.
The key is realistic expectations. Red light therapy should be viewed as a support tool within a broader recovery system, not a shortcut to performance.
Want Help Optimising Your Recovery and Training Structure?
Recovery tools can support performance, but the biggest gains still come from intelligent training structure, fatigue management, and long-term consistency.
If you want help improving your cycling performance through structured coaching and evidence-based training, explore RCA’s Cycling Training Program here.