What is the recommended protocol when combining sauna and cold plunge?

Use sauna and cold plunge on a recovery day—or keep cold immersion at least six hours away from strength or hypertrophy training—and build exposure gradually to what feels challenging but remains safe. 1

1. Example contrast protocol: One approach is three to five rounds of about 20 minutes in the sauna followed by roughly five minutes in cold water. Place the sessions on a recovery day and build up gradually; heat and cold intensity should be challenging, not unsafe. 2 3

2. Sauna temperature and duration: A general target is 80–100°C (176–212°F). Start with five minutes, then gradually increase toward 10–20 minutes as tolerated. 4

3. If metabolic effects are the goal: End the sequence with cold, then rewarm naturally rather than going straight into a hot shower or sauna. For example, dry off with your arms extended in the air; this can help promote shivering. 5 6

4. Timing and trade-offs: Cold exposure early in the day can raise dopamine and catecholamines, while cold immersion immediately after strength or hypertrophy training can blunt some training adaptations. 7 8