Recovery
Sauna, cold plunge, or both?
What the research says about heat and cold after training, and how to use both.
Written by
Ines Duarte
Ten to fifteen minutes in the sauna after training helps you relax and sleep. Cold plunges feel great but can slow strength gains if you use them straight after lifting. Our advice: sauna after strength days, cold plunge on rest days or after conditioning.
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Strength
Tess
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1
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Conditioning
Sam
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1
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13:15
Mobility
Ines
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19:00
Foundations
Dan
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20:00
Boxing Fit
Kofi
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06:30
07:15
Conditioning
Sam
5
2
07:30
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Strength
Tess
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2
12:30
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Strength
Dan
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2
18:00
19:30
Barbell Club
Tess
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19:15
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Engine
Marta
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06:30
07:30
Strength
Dan
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07:45
08:30
Mobility
Ines
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3
12:30
13:15
Boxing Fit
Kofi
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3
18:00
19:00
Strength
Tess
2
3
19:15
20:00
Conditioning
Sam
9
4
06:30
07:15
Conditioning
Marta
0
4
07:30
08:30
Foundations
Dan
5
4
12:30
13:30
Strength
Tess
3
4
18:00
19:30
Barbell Club
Tess
6
4
19:15
20:00
Mobility
Ines
1
5
06:30
07:30
Strength
Dan
8
5
07:45
08:30
Conditioning
Sam
10
5
12:30
13:15
Mobility
Ines
4
5
17:30
18:15
Boxing Fit
Kofi
7
6
08:30
09:30
Strength
Tess
2
6
09:45
10:45
Engine
Marta
9
6
11:00
12:00
Foundations
Dan
0
6
12:15
13:00
Boxing Fit
Kofi
5
7
09:30
10:15
Conditioning
Sam
3
7
10:30
11:15
Mobility
Ines
6
7
11:30
12:30
Strength
Dan
1
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