How Do I Set Up a Sauna and Ice Bath Routine for Athletes at Home?

Quick Answer

For most athletes, a standard protocol is 15 to 20 minutes in the sauna followed by 1 to 3 minutes in an ice bath. Some athletes repeat this process for 2 to 3 rounds. Finish the session with an ice bath for alertness or end on heat for relaxation.

What’s Hot & Cold Therapy?

If you've spent any time around a gym or sports club lately, you've probably heard people talking about hot and cold therapy, or contrast therapy. Some swear by it after a tough workout, while others use it because they enjoy how it makes them feel. The goal is to create a routine that helps you recover, relax and feel ready for your next training session.

With a home sauna and an ice bath, you can build your own recovery space and use it whenever it suits your schedule.

How to Set Up a Sauna and Ice Bath Routine for Athletes

A few steps will help you build a recovery routine that's safe, easy to stick with and fits around your training. Here’s what you need to know.

Start Simple Rather Than Trying to Copy the Professionals

One mistake we see is people trying to recreate what elite athletes are doing on social media. The reality is they often have coaches, medical staff and recovery specialists guiding them. For most people, a simple routine works just as well.

We usually recommend starting with:

• 15 to 20 minutes in the sauna

• One to three minutes in the ice bath

• A rest before deciding whether you want another round

You don't need to spend ten minutes in freezing water to get the benefits. Keeping the cold exposure short is often much more comfortable, especially if you're new to it. Learn more about why people buy ice baths if you’re curious.

Think About When You're Training

The best time of day to use a sauna depends on the benefits you want from it. The best recovery routine is one that fits around your sport. If you've just finished a long run, a hard gym session or a game on the weekend, using your sauna and cold plunge afterwards can become a nice way to slow down and recover.

On rest days, plenty of people skip the ice bath altogether and simply enjoy a sauna session. There's nothing wrong with that either. The routine should work for you, not the other way around.

Don't Forget the Basics

A sauna and ice bath can become a valuable part of your recovery routine, but they shouldn't replace the things that matter most. Getting enough sleep, eating well, staying hydrated and giving your body time to recover will always make the biggest difference to your performance.

Think of hot and cold therapy as another tool in the toolbox, not the entire toolbox.

Build a Space You'll Actually Use

We've spoken to plenty of customers who originally planned to use their sauna once a week. Six months later, they're using it most evenings because it's become part of their routine. That's really what you should aim for. If your sauna and ice bath are easy to access and enjoyable to use, you're far more likely to keep coming back to them.

Get Started With a Hot & Cold Routine at Home

Whether you're training for your next event, keeping active on the weekends or simply looking after your body, we're here to help you create a setup that works for your space and your lifestyle. Explore our range of premium saunas, check out which sauna is right for you via our Product Finder or get in touch with the Alpine Spas team if you'd like advice on choosing the right sauna for your home recovery space.