Protocol 01
Contrast
Hot / Cold Reset
Two sauna-and-ice cycles to flush the nervous system and snap you back to baseline.
Duration
40min
Member
R280
Walk-in
R350
The sequence
Four modalities. One protocol.
Sauna→Ice Bath→Sauna→Ice Bath
01
Sauna
15 min15 min @ 50-60°C
Vasodilation, core temp rise, heat-shock priming.
02
Ice Bath
3 min2-3 min @ 10-12°C
Vasoconstriction - the contrast pump.
03
Sauna
12 min12 min @ 50-60°C
Re-warm, rebound vasodilation.
04
Ice Bath
3 min2-3 min @ 10-12°C
Final constriction. Finish cold (AM) or swap to finish warm (PM).
Evidence base
The science behind it.
Theurot 2024
Post-CWI HRV: RMSSD SMD +0.61. Cold immersion produces a measurable vagal-tone rebound.
Laukkanen 2015
Heat-shock protein activation, vascular compliance.
Contraindications
Don't book this if…
⚠
Caution with cardiovascular conditions - heat/cold cycling raises cardiac demand.
Pair with
Six more prescriptions.
03
Flush
Post-Training Drain
45 min · R300 walk-in
Explore →
02
Plunge + Glow
Light + Cold Primer
30 min · R330 walk-in
Explore →
07
Prime
All-Day Energy
45 min · R520 walk-in
Explore →
04
Recharge
Pre-Training Activation
45 min · R600 walk-in
Explore →
05
Renew
Post-Training Recovery
70 min · R780 walk-in
Explore →
06
Restore
Deep Reset
90 min · R1050 walk-in
Explore →
Ready when you are