Private infrared sauna and cold plunge

An infrared sauna warms your body with infrared heaters rather than by heating the air as hot as a traditional sauna, so it tends to feel more comfortable for longer. Ours heats up to about 140°F. People use it to loosen up after training, to ease stiff muscles, and to switch off for a while.

The plunge is a full body cold water tub in its own private room. We keep the water between 39°F and 55°F and set it for your experience, so tell the front desk, or call ahead, if you want it warmer or colder. About three minutes is a good plunge. Go in slowly, keep your breathing long and steady, and get out when you are ready.

Dr. Vivian Huang, DPT goes through what the cold water research does and does not support in her guide to cold plunge vs. cryotherapy. The short version: research has found that cold water immersion can reduce muscle soreness after demanding exercise, and research also suggests that using it regularly alongside resistance training can reduce some strength-related adaptations. If building strength is the goal, keep the plunge away from your lifting sessions.

Contrast therapy alternates the two. A typical 50 minute session is two rounds of about 15 minutes in the sauna, each followed by three to five minutes in the plunge. The sauna and the plunge can also be booked on their own, each in its own private suite.

The day pass is the one booking that gets you the infrared sauna, the cold plunge and the Normatec boots in the same visit. You get 30 minutes of private room access to the sauna and cold plunge, then 30 minutes in the recovery lounge with Normatec compression boots and an Oxygen Boost. Either day pass costs less than booking those three separately, and the Monday to Thursday pass is the cheaper of the two.

If you are sore all over and do not know where to start, start here. If one area keeps bothering you after that, book a sports massage.

Cold exposure is not right for everyone. Speak with your healthcare provider before you plunge if you have a cardiovascular condition, circulation problems, cold sensitivity, uncontrolled blood pressure, open wounds, or any medical condition you are unsure about, and ask them about the sauna too. Arrive hydrated, skip alcohol beforehand, and bring a change of clothes.

Sauna, cold plunge and day pass sessions are Recovery Boosters under our booking policy, so they need 12 hours’ notice to cancel or move. Inside that window, or for a no-show, the payment or the session credit is forfeited.