Recovery and spa in Melbourne CBD
Sauna, ice bath, salt room and compression lounge on a floor designed for downshifting. Twenty minutes here does more than an hour of foam rolling in your living room.
Training
Lab
Recovery is a discipline, not a treat
Most members come for the sauna and stay for the protocol. Heat, cold, compression, breath — in an order our physios actually argue about at team meetings.
The floor runs sessions as well as open access. Guided contrast circuits at 6pm, aufguss ceremonies Thursday and Saturday, and a salt room you can book privately when the city's air is doing its worst.
- Finnish sauna 85°C + aufguss ceremonies
- Cold plunge at 8°C with guided breath-in
- Normatec compression lounge
- Himalayan salt room — 40-minute sessions
- Guided stretch zone with MFR tools
Club-tier members get the whole floor included. Day passes are refundable if the plunge is offline.
Recovery rates
Day passes, the five-session Reset Week, or folded into your membership.
Full floor
- Sauna, plunge, compression, stretch zone
- Towels and tea included
Reset Week
- Five recovery sessions
- One guided stretch included
- Use within 14 days
The contrast circuit order
The sequence matters more than the minutes — this is the protocol our floor runs.
Sauna first
85°C, towel on the bench, phone stays in the locker.
Cold plunge
8°C, in to the shoulders, slow nasal breath. The coach at the edge counts for you if you want.
Rest round
Lounge chair, warm towel, let the heart rate settle before round two.
Repeat the cycle
Three rounds total. Round two is where most people find the nerve.
Compression finish
Normatec boots and a protein shake from the fuel bar if you're wise.
The recovery floor
Cedar, cold water and the quietest corner of the CBD.
Aufguss
Cedar, eucalyptus and mint — Thu and Sat at 6pm.
Salt room
Halotherapy sessions — 40 minutes, bookable privately.
The plunge
8°C. Your second round is easier than your first.
Tom Okafor
Tom runs the cold and the heat
Sports scientist turned sauna master — trained the aufguss ceremony in Germany and brought the towels back. He runs the 6pm contrast circuit and judges nobody's first plunge.
His advice to everyone on round one: 'Breathe out before you get in. Everything after that is negotiation.'
Before you ask
Six services, one club
Recovery works best against a real training week — the full breakdown is on the price page.
Book the recovery floor
Day pass or Reset Week — tell us when you're coming and the towels will be warm.