CONTRAST
FIRE & ICE THERAPY
Heat that works from the inside out. Cold that resets everything.
The oldest recovery protocol there is, done properly.
ONE PROTOCOL, TWO EXTREMES
HEAT, THEN COLD.
IN THAT ORDER.
Far-infrared sauna at 60–70°C, then a controlled plunge at 3–5°C. Separately, each does real work — the sauna drives circulation and a deeper sweat at a lower temperature than a traditional room; the plunge sharpens focus, drops inflammation and trains your nervous system to move between stressed and calm. Together they do something neither does alone: a full vascular flush, in and out, that leaves you clear-headed and loose in under forty minutes. Heat before cold, always. Not the other way around.
TWO WAYS IN
INSIDE FIRE & ICE.
01 FIRE
INFRARED SAUNA
60–70°C · 30–60 Minutes · Two 5-Person Saunas
ACCESS:
Every tier, from Grounded $38. Unlimited.
Far-infrared warms the body directly rather than heating the air around you — a deeper sweat at a temperature you can actually sit in.
THE SCIENCE
Progressive resistance training is the most reliable stimulus there is for building and holding muscle mass and bone density — both of which decline with age unless you actively defend them. Multi-joint, loaded movement recruits more muscle per minute than isolated machine work and drives a larger metabolic and hormonal response. Cardiovascular work does a different job: it raises stroke volume, improves how efficiently your body uses oxygen, and is one of the strongest predictors of long-term health there is. You want both.
THE BENEFITS
- Strength, power and lean muscle mass
- Bone density and joint integrity
- Metabolic health and insulin sensitivity
- Cardiovascular capacity and endurance
- Mobility, flexibility and core strength
- Injury prevention and long-term resilience
HOW IT FEELS
Like a gym, deliberately. Small enough that you're not queuing for a rack, equipped enough that you're not compromising the session. Calm at most hours, genuinely quiet at some. Useful for a light active-recovery day as much as a hard one.
BEST FOR
- Strength and conditioning
- A warm-up before altitude
- Active recovery days
- Training and recovering in one visit
02 ICE
COLD PLUNGE
3–5°C · 3 Minutes Recommended · Four Pools
ACCESS:
Every tier, from Grounded $38. Unlimited.
Controlled cold-water immersion built for adaptation, not shock. Our team can take it colder with ice if you want it harder.
THE SCIENCE
Cold water triggers a sharp release of norepinephrine — the neurotransmitter tied to focus, mood and alertness — and the effect outlasts the session by hours. Blood vessels constrict in the cold and dilate as you rewarm, which drives circulation. Repeated exposure trains the autonomic nervous system to move between stressed and calm states more efficiently, and that's the part that carries over into the rest of your life.
THE BENEFITS
- Sharpens focus, mood and energy for hours afterward
- Reduces inflammation and accelerates recovery
- Enhances circulation and oxygen delivery
- Strengthens the nervous system’s ability to shift between stress and calm
- Builds mental toughness and long-term resilience
- Reduces soreness and stiffness
HOW IT FEELS
The first thirty seconds are the hardest and your breathing will want to run away from you. Slow it down and the rest is manageable. You come out buzzing, clear-headed and slightly euphoric — and it holds for hours.
BEST FOR
- Straight after the sauna
- Sore, inflamed muscles
- A flat mood or a foggy head
- Anyone who wants a hard reset
Before you use it: please shower first.
HOW TO RUN IT
THE CONTRAST SESSION.
01
30–60 minutes in the sauna.
Long enough to sweat properly, not just to warm up.
02
Straight into the plunge for 3 minutes.
No stopping to cool down in between — the contrast is the point.
03
Repeat if you want.
Two rounds is plenty. There's no prize for finishing.
Aim for roughly 11–14 minutes of total cold exposure across a week. Beginners start at 30–90 seconds and build.
60–70°C
SAUNA TEMPERATURE
3–5°C
PLUNGE TEMPERATURE
04
ICE BATH POOLS
02
FIVE-PERSON SAUNAS
WHY CONTRAST WORKS
IN, THEN OUT.
Heat opens everything up. Cold shuts it down and sends it back. Run them back to back and you get a circulatory flush that neither delivers on its own — plus the mood and focus lift that keeps people coming back for the cold long after the soreness has gone. Included in every membership, from Grounded up. No bookings, no extra charge.