Recovery Suite Recommendations

Sauna Only
Spend 20–30 minutes in the Sunlighten mPulse infrared sauna at 130–150°F. This helps relax muscles, improve circulation, reduce stress, and support detoxification. Beginners may start with 15–20 minutes.

Cold Plunge Only
Use the Chilly Goat Cold Plunge in short dips of 2–4 minutes each, for a total of 8–12 minutes during your session. Cold immersion reduces inflammation, eases sore muscles, and boosts energy and mental clarity. Start shorter if you’re new, and build up over time.

Contrast Therapy (Sauna + Cold Plunge)
Alternate hot and cold within your 45-minute session for maximum benefit. A typical routine:

• 10–12 minutes in the sauna
   
• 2–3 minutes in the cold plunge
   
• Repeat 2–3 cycles
  This combination improves circulation, speeds recovery, strengthens immunity, and leaves you recharged.
   

Best Practices:

• Hydrate before and after.
   
• Always wear swimwear or light athletic clothing.
   
• Adjust times to your comfort level.