Where To Start

First Light

Never done this before. Start here.

Any time. Bring someone if that helps.

1. Rinse off and get in the sauna. Sit until you are properly warm — not just comfortable.
2. Walk the mat to a plunge. Get in. Stay as long as you want, even if that is twenty seconds.
3. Dry off and sit in the lounge. That feeling is the point.
4. Go again if you want to. Or do not. Nobody is counting.
About 30 minutes

LIMITS THAT APPLY TO EVERYONE, ON EVERY PATH

Drink before, during and after. You lose real fluid in a hot sauna and you will not feel thirsty until you are already behind. Water and electrolytes
are at the front of the wet zone — help yourself.
Sauna — get out at 20 minutes, however good you feel. There is a timer at the door.
Cold plunge — get out at 5 minutes. Never get in alone.
Dizzy, numb, sick or short of breath — get out straight away and tell us. Every time.

Cold Start

Thirty minutes. Out the door awake.

Early. Before work.

1. Short sauna round to warm through.
2. Straight into a plunge.
3. One more round of each if you have time.
4. Skip the lounge. Get dressed and go.
About 30 minutes

The Long Shift

For legs that have been on concrete since six.

After work. Any day you have been standing.

1. Compression boots first, in a recliner. Let the legs drain before you do anything else.
2. Sauna. Longer than you think — this is the part that gets into a stiff back.
3. Plunge.
4. One more sauna round to finish warm.
About 45 minutes

Dead Legs

When yesterday is still in your legs.

The day after hard training. Not straight after lifting — ask us why.

1. Ten minutes on the mobility floor. Move before you sit.
2. Sauna.
3. Plunge.
4. Repeat once, then compression boots to finish.
About 60 minutes

Golden Hour

No clock, no plan. Just heat.

Whenever you need the day to stop.

1. Infrared sauna. It runs cooler, so you can sit longer.
2. Red light room.
3. Lounge. Stay as long as you like.
4. No cold today unless you want it.
About 45 minutes

In Season

When the training is the point and recovery works around it.

Lifting heavy, running volume, or in a competitive season.

1. Lifting today? Sauna after. Keep the plunge at least four hours away, or leave it for tomorrow — ask us why, it matters.
2. Rest day? Full contrast. This is the day to use everything.
3. Endurance session? Cold straight after is fine and most people want it.
4. Competition week? Use all of it, and get the compression boots in every day. Feeling good beats adapting that week.
About 45 minutes

Lights Out

The one that changes how tonight goes.

Evening. Two or three hours before bed.

1. Sauna until you are fully warm.
2. Plunge.
3. Repeat. Two or three rounds.
4. Finish in the sauna, not the cold. Go home warm.
About 45 minutes

These are starting points, not prescriptions.

Your movement screen tells us where you should actually go — and a Premier membership turns that into a written plan built for your body,
with a re-screen every ninety days so you can see what changed.