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

Use sauna–cold contrast on a recovery or non-training day when possible, and avoid cold immersion immediately after strength or hypertrophy training; the discussion recommends separating cold immersion from training by about six hours. 1 2

1. Three-round example: One studied routine used three cold dips and two sauna sessions, starting and ending in cold; the sauna was about 80°C for 10–15 minutes, with cold dips of up to two minutes. 3
2. Sauna temperature and duration: A general sauna range is 80–100°C (176–212°F), for five to 20 minutes. Start with five minutes and build gradually. 4
3. Finish with cold and rewarm naturally: For the Søberg principle, end the contrast session with cold rather than immediately warming up in a sauna or hot shower. To encourage natural rewarming, dry off standing in open air with your arms extended. 5 6
4. Timing and tolerance: Cold exposure can raise dopamine and catecholamines, with mood and alertness effects; morning cold is one option. Keep the exposure uncomfortably cold but safe, build up gradually, and stop short of unsafe limits. 7 8