Protocols & how-to

How to Use a Sauna, Ice Bath & Contrast Therapy: Protocols from the Research

This hub covers the practical side of sauna, ice bath and contrast therapy — how long, how often, and how hot or cold — based on protocols used in published research and common studio practice, not marketing claims. Individual tolerance varies a lot, so treat these as starting points, not fixed rules.

Guides in this cluster

Each guide below answers one practical question directly, with the research or common practice behind the answer. Guides link through as they're published — the rest are on the way.

How long should you stay in a sauna?

Typical session lengths used in research and by studios, and why "longer is better" isn't the right way to think about it.

Coming soon

How often should you sauna?

What frequency the research on regular sauna use is actually based on, and how that compares to an occasional visit.

Coming soon

How long and how cold should an ice bath be?

Typical ice bath temperatures, how long people stay in, and why studios vary so much on both.

Sauna before or after a workout?

What the timing evidence suggests for combining heat exposure with training, and the trade-offs either way.

Coming soon

Explore the other hubs

Benefits & evidenceWhat the research says Compare modalitiesWhich is right for you

This hub summarises published research and common studio practice — general information, not medical advice. Sauna, cold plunge and contrast therapy aren't right for everyone — consult a qualified health professional before starting, particularly if you have a heart or circulatory condition, are pregnant, or have any other health concern.

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