Sauna, salt, cold: the recovery circuit order
Everyone argues about ice versus heat. Our floor protocol uses both plus a salt room — the order matters more than the minutes.
The order we run on the floor
Heat first — fifteen minutes in the sauna at 85°C. Then the plunge, two minutes at 8°C, in to the shoulders with a slow nasal breath. Rest ten minutes, repeat twice more, finish in the compression lounge with the boots on.
The pattern isn't mystical: heat dilates, cold constricts, and the back-and-forth moves blood through tissue like a pump you don't have to think about.
Where the salt room fits
Halotherapy isn't recovery for your legs — it's for the lungs that carried them. Forty minutes in the salt room after a heavy week, and members who train outdoors through Melbourne's winter smog swear by it. Book it on the day after the big session, not before.
What people get wrong
Going cold first because it's 'harder' — you want the warmth in the tissue before you squeeze it. Staying in the plunge for heroics — two minutes is a ceiling, not a base. And skipping the rest rounds, which is where half the adaptation happens.
First-timers get a coach at the plunge edge. Breathe out before you get in; everything after that is negotiation.
Book it
The floor is included for Club members and up; day passes are $75 and the five-session Reset Week is $199 — all on the recovery page with the session times.
Two minutes is a ceiling
Related reads
Do the circuit once, properly
Book a guided contrast session — a coach at the plunge edge makes round one much easier to talk yourself into.