Training makes you tired; recovery makes you stronger. Our recovery lounge is built around three simple tools, and the order matters more than the temperature.
Start with movement, not with cold. Five minutes of easy stretching or a slow walk after your session moves blood through the muscles you just used. Only then go to the ice bath — two to three minutes is plenty for most people, and it should feel shocking but never painful.
Finish in the sauna or, if you are done being uncomfortable, in the garden. Fifteen minutes at low heat relaxes the nervous system, and the shaded loungers outside are the most underrated part of the club: no phone, no music, just quiet.
A word of caution — skip the ice bath completely if you are training for strength or muscle gain in the same 48 hours. Cold water blunts the inflammation that builds muscle. Use it on rest days instead.
