How Athletes Use Cold Plunge + Sauna for Recovery & Peak Performance
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Introduction
High performers know recovery is as important as training. Whether you’re a professional athlete, an entrepreneur, or simply someone striving to perform at your best, hot-cold therapy (also known as cold plunge & sauna contrast therapy) has become a go-to recovery method.
At Float House Vancouver, we see everyone from high-level athletes to creatives using cold plunges and saunas to accelerate recovery, reduce stress, and unlock peak performance.
What is Hot-Cold Therapy? Science-Backed Benefits
Hot-cold therapy is the practice of alternating between sauna heat and cold plunge immersion. The rapid temperature shifts activate your body’s circulatory system, stimulate recovery pathways, and build resilience through controlled stress.
Key science-backed benefits include:
Reduced muscle soreness and inflammation - A Cochrane review found cold-water immersion significantly reduced delayed-onset muscle soreness compared with passive recovery (Cochrane Review, 2024).
Faster performance recovery - A systematic review of team-sport athletes found that contrast water therapy and cold-water immersion helped restore performance metrics more effectively than passive recovery in the first 24–48 hours post-training (Journal of Strength & Conditioning Research, 2017).
Improved circulation and cardiovascular function - Long-term sauna studies show that frequent 15–20 minute sessions at 80–90 °C reduce cardiovascular disease risk and all-cause mortality (JAMA Internal Medicine, 2015).
Boosted mood and stress resilience - Cold-water immersion triggers a surge in norepinephrine, enhancing focus and mental resilience (Huberman Lab, 2021).
Enhanced focus and mental clarity - Contrast protocols alternating 20 min sauna with 1–2 min cold immersion improve circulation and recovery cycles (Wellfounded Health Review, 2023).
Why High Performers Swear by Hot-Cold Therapy
From pro athletes to top entrepreneurs, high performers rely on hot-cold therapy because it delivers measurable benefits for both body and mind.
Across the sports world, it’s become a cornerstone of recovery. Dana White, president of the UFC, refers to his cold plunge as ‘my version of coffee’ - a morning reset he even filmed right here at Float House, showing how central contrast therapy is to elite routines. NBA stars and European footballers credit contrast therapy for faster recovery and sharper performance. Even here in Vancouver, BC Lions players have made hot-cold therapy part of their weekly routine.
Why? Because research shows consistent use delivers powerful results:
Speeds up muscle repair after training - Cold-water immersion and contrast therapy accelerate recovery in the first 24–48 hours after intense training, helping athletes bounce back faster.
Supports cardiovascular health and endurance - Frequent sauna use (15–20 minutes at 80–90 °C, 4–7 times per week) has been linked to lower cardiovascular disease risk and better endurance.
Enhances mental resilience through hormesis - The controlled stress of heat and cold boosts neurotransmitters like norepinephrine. As Dr. Andrew Huberman explains, “Even short bouts of deliberate cold exposure can cause a sustained increase in dopamine and norepinephrine, dramatically improving mood, focus, and alertness.”
Improves sleep quality and overall recovery - By lowering fatigue perception and supporting neuromuscular recovery, contrast therapy helps high performers sustain their training or work demands while protecting long-term wellness.
Frequency matters: Most high performers use hot-cold therapy 2–4 times per week, often after training, competition, or mentally demanding days.
How Pro Athletes Use Hot-Cold Therapy
Hot-cold therapy isn’t a secret - it’s a cornerstone of elite recovery routines worldwide:
Dana White (UFC President): Shared his reverence for Float House with an Instagram reel saying the cold plunge is “BAD ASS” - a strong nod to how integral contrast therapy is to his daily routine.
LeBron James (NBA): Incorporates alternating hot and cold baths into his recovery. A Business Insider article describes how he undergoes contrasting hot and cold baths as part of his pre-game preparation.
Cristiano Ronaldo (Soccer): Renowned for ice baths and sauna sessions, and known for late night recovery routines - teammates revealed they joined him for ice baths and sauna at 2 a.m. to match his commitment.
UFC & MMA Fighters: Contrast therapy is a regular part of fight camps - cold plunges + sauna cycles between training sessions to speed recovery and sharpen endurance.
Common pattern among elite users: Typically, they follow cycles of 10–15 minutes in the cold plunge + 15–20 minutes in the sauna, repeated 2–3 times per session, multiple times per week - a protocol very much in line with the contrast therapy Float House offers.
Case Study – James Butler: CFL Rushing Leader 2025
Here in Vancouver, James Butler - the CFL’s rushing leader in 2025 so far with 785 yards - makes Float House part of his weekly routine. The BC Lions star running back visits for hot-cold therapy sessions once per week, using sauna and cold plunge to reset his body between games.
At one of the league’s most physically demanding positions, Butler’s consistency is no accident. His contrast therapy cycles at Float House have become a cornerstone of his recovery system - keeping his body resilient through the grind of a professional football season.
Performance Spotlight:
2025 CFL rushing leader (868 yards as of this writing)
1st in rushing attempts - showing durability week after week
Weekly hot-cold therapy at Float House - a competitive edge that fuels his recovery and performance
Butler isn’t alone. Several other BC Lions teammates have also visited Float House, reinforcing that Vancouver’s elite athletes trust our sauna + cold plunge to help them recover, perform, and stay consistent at the highest level.
How Often Should You Do Hot-Cold Therapy?
The right frequency depends on your goals - whether you’re chasing athletic recovery or everyday wellness.
For athletes: Research and practice suggest 2–4 sessions per week is ideal for reducing soreness, speeding recovery, and sustaining high performance.
For everyday wellness: 1–2 sessions per week can deliver meaningful benefits for stress management, circulation, sleep quality, and mental clarity.
Beginner Tips for Starting Out
Start small: Begin with 1–2 minutes in cold and 5–10 minutes in heat before progressing to longer exposures.
Cycle gradually: Work toward 2–3 cycles of sauna + cold plunge as your body adapts.
Listen to your body: Everyone’s tolerance is different. Use discomfort as feedback, not a benchmark.
Safety first: Always check with a physician if you have cardiovascular or medical concerns before starting hot-cold therapy.
FAQ: Hot-Cold Therapy Frequency & Best Practices
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Daily hot-cold therapy is generally considered safe for healthy individuals, but most research suggests it’s not necessary for maximum benefit. Studies and elite athlete routines point to 2–4 sessions per week as the sweet spot for recovery and adaptation.
If you go daily, watch for signs of overexposure such as increased fatigue, disrupted sleep, or prolonged soreness. Think of contrast therapy as a tool: more is not always better, but consistency matters. -
It depends on your goal:
Morning sessions → increase alertness, energy, and focus (thanks to boosts in norepinephrine and dopamine from cold exposure). Great for setting the tone for the day.
Evening sessions → promote relaxation, reduce stress, and improve sleep quality by lowering core body temperature post-sauna. Ideal after training or work.
Many athletes use it after workouts or competition for recovery, but everyday users can pick the time that best supports their lifestyle.
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Most protocols and studies recommend 1-3 minutes per cycle. Beginners can start with 30-60 seconds and gradually build tolerance.
At Float House, our cold plunge typically ranges 6–10 °C (43–50 °F) - cold enough to stimulate circulation and recovery benefits, but safe for repeat exposure. Going longer than 3 minutes at these temps doesn’t provide significantly more benefit and may increase risk. -
The most effective and widely studied approach is 2–3 cycles of:
15–20 minutes in the sauna
1–2 minutes in the cold plunge
This rhythm activates circulation, reduces inflammation, and supports both physical and mental resilience without overstressing the body. More cycles aren’t always better - quality and consistency beat quantity.
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Hot-cold therapy is powerful but not for everyone. It’s best to consult your doctor first if you have:
Cardiovascular disease or uncontrolled high blood pressure
Recent heart attack or stroke history
Respiratory conditions (like asthma triggered by cold)
Skin conditions aggravated by temperature extremes
Pregnancy or medical advice against extreme heat/cold exposure
When in doubt, start slow, listen to your body, and use hot-cold therapy as a supplement to, not a replacement for, medical treatment.
At Float House, our standard 60-min hot-cold sessions are designed around these evidence-based principles - beginning with 20 minutes in the sauna, followed by 1–2 minutes in the cold plunge, repeated 2–3 times. This ensures both newcomers and seasoned athletes get the most out of their recovery.
Pro Tip: Timing Matters - Avoid Cold Plunges Immediately After Strength Training
If building muscle is a priority, it’s best to skip hot‑cold therapy for at least 4 hours after a weightlifting session.
Research shows that cold-water immersion right after resistance training can blunt anabolic signaling and attenuate strength and hypertrophy gains over time - especially when used consistently. One study found that regular post-training cold plunges reduced activation of key muscle-growth pathways and satellite cell activity compared to an active recovery session, which may interfere with long-term muscle development.
To maximize hypertrophy, schedule your hot-cold therapy 4 hours after a heavy lifting session, or use it on recovery or lighter-training days.
Try Hot-Cold Therapy in Vancouver
Want to experience the same recovery protocol trusted by CFL athletes, UFC champions, and high performers worldwide?
At Float House Vancouver, we offer state-of-the-art cold plunge + sauna sessions designed for both athletes and everyday high performers. Each session is held in a completely private room with your own shower, so you can recover in comfort and privacy.
Our 60-min hot-cold therapy protocol combines:
20 minutes in the infrared sauna
1–2 minutes in the cold plunge
2–3 cycles for maximum recovery and resilience
For the ultimate reset, stack your session with a float or massage for a complete mind-body experience.
👉 Book your hot-cold therapy session in Vancouver today and see why elite performers swear by it.
