FREQUENTLY ASKED QUESTIONS

Towel: You'll need to bring a full-sized towel to sit on while you're in the sauna – it's a house rule for everyone's comfort! Many of our members bring two towels (one for the sauna and a fresh, dry one for their post-session shower), but one works perfectly fine. Don't have a towel handy? No worries – we offer towel hire for just $5.

Swimwear: Just wear whatever comfortable swimming attire makes you feel great!  No oversized t-shirts/clothing whilst using the cold plunge please - we like to keep the floor as dry as possible for everyone’s safety.

Hydration: We highly recommend bringing a water bottle/electrolytes to stay hydrated throughout your session, though it's not mandatory. If you forget or prefer to travel light, we have spring water, coconut water and LMNT/Switch electrolytes available for purchase at reception.

Your 45-minute session gives you access to everything you need for a complete recovery experience! This includes our beautiful traditional Finnish sauna, complimentary sheep's wool sauna hats (they're fantastic for keeping your head cool!), guided temperature-controlled cold plunge, an open shower, change room and lockers.

What we don't provide: We don't supply towels (though we're happy to hire you one for $5), and we don't supply toiletries or hair dryers. We also kindly ask that showers be kept brief during busy periods so everyone can enjoy their full session time.

Launching January 2026: Our brand new Normatec Lounge will be available to book separately from January 2026 and our medical-grade full-body Red Light Therapy panel will be available at an additional cost.  Use it before or after your Sauna/Cold Plunge or Normatec session or as a standalone therapy.

Bookings are essential for all our services with the exception of our Red Light Therapy panel.  For a seamless session experience in our Sauna & Cold Plunge room and Normatec Lounge, we encourage everyone to sign up, make payment and book online prior to attending.  You can do this directly on our website via the schedule or by purchasing a pass first, or using the Mindbody app.

If you would like to drop in or call for any last minute availability you are welcome to do so but please note that spots are not guaranteed for walk-ins and you will need to allow time to sign up and make payment before you start should a spot be available for you at the desired time.

We kindly ask everyone to arrive on time and finish on schedule – this helps us prepare the space properly for each guest and ensures everyone gets the full experience they've booked.

We accommodate up to four people at a time in the Sauna & Cold Plunge room, and up to three people in the Normatec Lounge. While we can't guarantee you'll have either space entirely to yourself, we find that our small group sizes create a respectful and peaceful atmosphere with little to no waiting time between modalities.

Prefer complete privacy? We've got you covered! We offer private bookings of both the Sauna & Cold Plunge room and the Normatec Lounge for individuals, couples and groups of up to six people.

Contact us to arrange a private session at a time of your choosing at a great rate:

$119 - up to 4 people

$149 - up to 6 people

Team bookings welcome! Planning a team recovery session? Our entire facility is available for exclusive hire for large groups, giving your group private access to the sauna, cold plunge and our premium Normatec Lounge as well as our Red Light Therapy panel (launching January 2026). It's a fantastic way to invest in your team's wellbeing and maximise recovery and performance between training and/or game days.

We'd love to chat with you about large group or team booking options – just ask us for more details!

Traditional Sauna: Our sauna is consistently set at 85-90 degrees celsius. The upper bench reaches the maximum temperature, while the lower bench sits at a more moderate 75-80 degrees celsius – so you can choose your heat level based on your comfort! 

Cold Plunge: Our cold plunge is set at 12 degrees celsius year-round. There's real science behind this specific temperature!

This sits perfectly within the 10-15 degrees celsius range identified through Dr. Susanna Søberg's groundbreaking research published in Cell Reports Medicine (2021). Her study on Danish winter swimmers demonstrated that cold water exposure in this temperature range triggers measurable metabolic benefits, including brown fat activation and enhanced immune function. Dr. Rhonda Patrick's research on cold exposure further validates this range as optimal for health benefits.

At this temperature, your body experiences controlled biological stress that stimulates powerful adaptive responses. Your resilience increases, your metabolic flexibility improves (meaning your body becomes more efficient at using energy), and your immune system strengthens. 

We provide luxurious 100% sheep's wool sauna hats to help keep your head cool and protect the scalp and hair from extreme heat - essentially making your sessions more comfortable. Their use dates back thousands of years with early versions made from straw and have since evolved to materials such as wool and felt.  Wool is a natural, breathable fiber and provides the most superior insulation and comfort by far.  

The sauna hats provided are complimentary and communal, though you're absolutely welcome to purchase your own from reception.  

Ours are premium quality and handmade in Europe using 100% sheep’s wool.  

Additionally, they are seam-free for the most effective heat protection and come in a variety of colours!

Our facility is always staffed, and our cold plunges are guided at absolutely no additional cost to you – this is really important to us!

We'll always guide you during your first plunge to make sure you're breathing calmly and can safely climb in and out of the upright cold plunge. We're available to guide you for as many plunges as needed until you feel completely comfortable plunging on your own. This level of personalised service and support is what makes us stand out from other facilities.

We're always here to answer your questions and ensure your sessions are safe, comfortable and perfectly aligned with your goals. And if you don't want to plunge? No pressure at all – you're absolutely welcome to enjoy the sauna only!

It really depends on your personal heat and cold tolerance, but here's what we generally recommend to help you get the most from your experience:

Morning and daytime sessions (when you want energy):

15 minutes in the sauna → up to 3 minutes in the cold plunge → repeat

Finishing your session on cold leaves you feeling alert, focused and energised – perfect for tackling the rest of your day!

Evening sessions (when you want to relax):

Start with the cold plunge and do two rounds, finishing in the sauna

OR do one cold plunge sandwiched between two sauna sessions

Finishing on heat helps you wind down naturally and prepares your body for restful sleep

Sauna-only sessions:

15 minutes → step out for a quick rinse and a brief break → 15 minutes

This break allows your body to regulate properly and prevents overheating

For regular visitors (more than twice weekly):

You have the flexibility to do single rounds – one sauna and one cold plunge in whatever order suits the time of day

Important note: These protocols are designed for traditional saunas set at 70-105 degrees celsius. Remember, more isn't always better! Spending too much time in either the sauna or cold plunge can actually be counterproductive and may have negative effects on your health.

Understanding what's happening in your body during a sauna session can help you optimise your time and get the most benefit!

Here's a timeline of what occurs during a traditional sauna session (70-105°C):

5-10 minutes: Deep sweating begins, helping your body eliminate toxins through your skin.

12 minutes: Your heart rate elevates, giving your cardiovascular system a gentle workout.

15 minutes: White blood cell production increases and growth hormone release jumps 5x – this is where the cellular benefits really kick in!

20-30 minutes: Peak benefits occur – cardiovascular conditioning, heat shock protein activation (which helps protect and repair your cells), improved blood sugar regulation and enhanced insulin sensitivity.

30-60 minutes: ⚠️ Caution zone – while some benefits continue, you also risk dehydration, excessive mineral loss and heat shock. This is why we recommend staying within the 15-30 minute range for most sessions.

Understanding this timeline helps you make informed choices about your session duration and maximise your benefits while staying safe!

Credit: @drjamesdinic

Cold water immersion is one of the most powerful recovery tools available, and the science behind it is fascinating! Dr. Susanna Søberg's groundbreaking research published in Cell Reports Medicine (2021) studied Danish winter swimmers and revealed some remarkable findings about what happens when we regularly expose ourselves to cold water.

Immediate effects: When you step into cold water, your body releases a surge of norepinephrine (up to 530% increase!) and dopamine (up to 250% increase!). This is why you feel that incredible rush of alertness, focus and mood elevation that can last for hours after your plunge. Many of our members say it's better than coffee!

Metabolic transformation: Regular cold exposure activates brown fat – a special type of fat tissue that burns calories to generate heat. Dr. Søberg's research showed that just 11 minutes of cold exposure per week (spread across 2-4 sessions) is enough to trigger measurable increases in metabolism and brown fat activity. This metabolic boost doesn't just happen during the plunge – it continues for hours afterward as your body works to rewarm itself.

Long-term benefits: With consistent practice, cold exposure strengthens your immune system, improves your body's ability to manage stress (both physical and mental), enhances circulation, reduces inflammation throughout your body and builds genuine mental resilience. Dr. Rhonda Patrick's research emphasises that these benefits compound over time – your body becomes more efficient at responding to all kinds of stressors, not just cold.

The Søberg Principle: Dr. Søberg discovered something crucial – to maximise the metabolic benefits, you should end your session on cold and allow your body to rewarm naturally rather than jumping straight into a hot shower. This natural rewarming process is where much of the metabolic magic happens!

We guide you through the entire cold plunge experience.  It begins before you even enter the cold water to set you up for success.  The breath is the most powerful tool in the plunge and most who try this for the first time with us are surprised at their resilience. There are no surprises for us, however, when your thoughts and breath are controlled.  Taking you out of fight or flight (sympathetic state) and into rest and digest (parasympathetic state) is the easiest part.  The hardest part of our job is getting you out at 3 minutes when the endorphins kick in and you’re feeling so great you don’t want to get out! 

Both types of saunas offer wonderful health benefits, but they work in quite different ways! Understanding the difference can help you appreciate what makes our traditional sauna experience special.

Traditional saunas use hot stones (like ours) or a wood-burning stove to heat the air around you, which then heats your body. They operate at higher temperatures – typically 70-105°C (ours is set at 85-90°C) – and your core starts warming up the moment you step inside. This direct heat exposure is what triggers the rapid cardiovascular response, deep sweating and detoxification benefits. Traditional saunas can be dry or wet (by pouring water over the hot stones), giving you control over humidity levels. Sessions are typically shorter – around 15-20 minutes at a time – because the intense heat does its work quickly. The primary benefits include deep relaxation, powerful detoxification through heavy sweating, cardiovascular conditioning  and stress relief.

Infrared saunas work differently. They use far infrared light panels to heat your skin rather than heating the air around you. They operate at lower temperatures (usually 50-65°C) and the warming process is slower and more gradual – your skin warms first, then your core. Because of this gentler approach, sessions typically last 30-45 minutes to achieve similar benefits. Infrared saunas are always dry heat. They're particularly valued for targeted pain relief, muscle recovery and enhanced circulation at the tissue level.

Why we chose traditional: We believe traditional saunas offer the most comprehensive therapeutic benefits – the combination of high heat, the option for humidity control and the rapid physiological response creates a more complete recovery experience. 

That said, we absolutely recognise the value of red light therapy, which is why we're adding full-body red light therapy panels as a separate modality to complement your sauna and cold plunge sessions from January 2026. 

Our Red Light Therapy panel emits a combination of red and near infrared light and there’s plenty of science backing the benefits. This gives you the best of both worlds!

From January 2026, you will be able to use our medical-grade full-body red light therapy panel at an additional cost – we're really excited about adding this third recovery modality! You'll be able to utilise the full-body treatment for 10, 20 or 30 minutes when available.  Bookings are not required for use of the panel and will be allocated to you when available. 

Best practice for optimal results: Red light therapy works most effectively on completely dry skin, so we recommend using it before or after your Sauna & Cold Plunge or Normatec session. Wear just your swimwear to maximise skin exposure and get the full benefits of the red and near-infrared wavelengths!

Flexible use: Use it before or after every visit if you'd like, or incorporate it based on your specific recovery needs. You can start your visit with red light therapy to kick-start your cellular repair or end with red light therapy for a relaxing finish. The benefits are the same no matter what you choose - find what works best for you!

For more information and pricing, click here or get in contact with us.

Red light therapy, also called photobiomodulation, uses specific wavelengths of red and near infrared light to penetrate your skin and stimulate cellular function. The science behind this is fascinating – and well-established! Research led by Dr. Michael Hamblin at Harvard Medical School has demonstrated that these light wavelengths are absorbed by mitochondria (the powerhouses of your cells), boosting cellular energy production and triggering a cascade of healing responses throughout your body.

Cellular and physical benefits: At the cellular level, red light therapy increases ATP production (your cells' energy currency), which accelerates healing and recovery. Studies published in Photomedicine and Laser Surgery show significant benefits including enhanced muscle recovery, reduced inflammation and oxidative stress, improved circulation  and faster wound healing. Many athletes use red light therapy to reduce delayed onset muscle soreness (DOMS) and speed up recovery between training sessions. It's also been shown to stimulate collagen production, improving skin health, reducing fine lines and promoting a more youthful appearance.

Why it complements your sauna and cold plunge sessions: Red light therapy is completely non-invasive and works through a different mechanism than heat or cold exposure, making it a perfect complementary modality. While sauna and cold plunge create beneficial stress responses in your body, red light therapy works at the cellular level to enhance recovery and repair. NASA even studied red light therapy for wound healing in space, finding it accelerated tissue repair by up to 200%! Using all three modalities together – heat, cold and red light – gives you a comprehensive, science-backed approach to optimising your recovery, performance and overall wellbeing.

Recovery Lounge is always committed to quality and safety.  

Our medical-grade  full-body panel emits a combination of science-backed wavelengths - 630nm, 660nm, 810nm, 830nm and 850nm - and zero EMF as we prioritise your health and safety.  

It uses dual-lens zero-flicker LED technology, has fully-adjustable brightness and pulsing mode (which has been shown to accelerate muscle recovery even more efficiently).  Use the preset modes or customise your treatment - click here or ask us for more information during your next visit!

This is where things get personal – everyone's activity level and recovery needs are unique! Here's what we recommend as a starting point, based on the latest research.

Science-backed baseline (based on Dr. Susanna Søberg's research):

• 57 minutes of sauna per week (spread across 2-4 sessions)
• 11 minutes of cold plunge per week (spread across 2-4 sessions)

Dr. Søberg's landmark study published in Cell Reports Medicine (2021) found that this minimal weekly dose is sufficient to trigger significant metabolic benefits, brown fat activation and enhanced immune function. It might sound surprisingly minimal, but the research shows that consistency at this level produces remarkable results!

For strength training:

Sauna: Daily sauna use is fantastic, especially when used immediately after your weight training sessions. The heat accelerates oxygen and nutrient delivery to your muscles, helping them relax and recover faster.

Cold plunge: Here's something crucial based on current exercise science research – avoid cold plunging immediately after weight training. Studies have shown that cold exposure can interfere with the natural inflammatory response your muscles need to adapt and grow. Dr. Rhonda Patrick and other exercise researchers recommend waiting at least 4-6 hours after strength training before cold plunging if muscle growth is your goal. Alternatively, save your cold plunges for rest days to get the recovery benefits without compromising your training adaptations.

For cardio and high-intensity sports: Good news! Both sauna and cold plunging work beautifully on the same day as these activities, or in the days following. No strict timing restrictions here.

Competition prep: If you're cutting weight for an event or competition, ramping up your sessions in the days or weeks beforehand can be really beneficial.

For women – honoring your cycle:

Your menstrual cycle plays a significant role in how your body responds to thermal stress:

Days 1-3 (Menstruation): Your body is already under considerable stress during this time, and energy levels often dip. We recommend skipping cold plunges during these days and being gentle with yourself.

Days 4-14+ (Follicular phase): As estrogen rises, so does your energy! This is your window to embrace full contrast therapy regularly.

Last 14 days of cycle (Luteal phase): Progesterone peaks and estrogen falls so your heat/cold tolerance and aerobic capacity may drop. Contrast therapy can be used here to increase circulation and reduce PMS symptoms. If you feel more sensitive in the extreme temperatures, choose the lower bench in the sauna and reduce your time in the cold plunge. 

Sauna throughout: Unlike cold exposure, sauna is beneficial at all phases of your cycle. It promotes deep relaxation and genuinely helps with bloating, PMS and menstrual cramps. Listen to your body – if you want the benefits with less intensity, shorten your session or choose the lower bench.

Red light therapy: We recommend a minimum of 2-3 sessions per week. It's completely non-invasive, zero-stress and supports everything from recovery to skin health and cellular repair.

Let's chat! Everyone's needs are different and constantly evolving. We love helping people fine-tune their protocols based on their specific goals, training schedules and life circumstances. Don't hesitate to talk with us about getting the most out of your sessions!

The transformation happens on multiple levels, and it's genuinely different for everyone – but here's what most people experience.

After your first session: Most people notice the benefits right away – maybe reduced muscle soreness, an unexpected mood lift, more energy and/or deeper sleep that night. The immediate reduction in inflammation and boost to post-workout recovery is real and noticeable. 

After 4-6 weeks of regular use: This is when you'll experience the full spectrum of benefits that contrast therapy has to offer.

Physical benefits:

• Dramatically reduced muscle soreness and inflammation
• Faster post-workout recovery and rehabilitation
• Enhanced cardiovascular health
• Improved metabolic function

Mental and emotional benefits:

• Noticeable mood enhancement (those endorphins and dopamine are real!)
• Better stress management and resilience
• Significantly improved sleep quality
• Increased mental clarity and toughness

Cellular and long-term health benefits:

• Strengthened immune function
• Increased mitochondrial efficiency (your cellular energy powerhouses work better!)
• Brown fat activation (turning your body into a more efficient metabolic machine)
• Hormone optimisation across multiple systems

Who benefits from this? Honestly, everyone. Elite athletes optimising performance. Busy professionals managing stress. Exhausted parents desperate for better sleep. Women looking for relief from cyclic symptoms at all stages of life.  Weekend warriors bouncing back from adventures. The foundational benefits remain the same – we just adjust the protocol to match your specific needs and goals.

Sauna and cold plunge therapy is safe and beneficial for most healthy adults. However, certain health conditions require medical clearance before participating.

You should consult your doctor before using our facilities if you have:

• Cardiovascular conditions (heart disease, high or low blood pressure, history of heart attack or stroke)
• Pregnancy or trying to conceive
• Epilepsy or seizure disorders
• Diabetes (particularly if insulin-dependent)
• Respiratory conditions (severe asthma, COPD)
• Kidney disease
• Recent surgery or open wounds
• Neurological conditions (multiple sclerosis, Parkinson's disease)
• Cold sensitivity disorders (Raynaud's disease)

Important Notes:

• Avoid alcohol consumption before or during your session
• Stay hydrated before, during, and after use
• If you feel dizzy, nauseous, or unwell at any time, exit the facility immediately
• Children and elderly individuals should consult a healthcare provider before use

We recommend all new members discuss contrast therapy with their healthcare provider to ensure it's appropriate for their individual health status. Our staff can provide guidance on proper usage, but cannot provide medical advice.

Launching January 2026 – we're bringing cutting-edge recovery technology to Sydney! 

The Normatec Lounge is your dedicated space for targeted, technology-driven recovery featuring premium equipment:

• Hyperice Zero-Gravity DreamSeats – experience weightless recovery and relaxation
• Hyperice Normatec Dynamic Air Compression Boots – the gold standard in compression therapy
• Hyperice Vyper 3 Massage Rollers – vibration meets pressure for deep muscle relief
• Hyperice Hypersphere Go Massage Balls – targeted release wherever you need it
• Hyperice Hypervolt 2 Pro Massage Guns – percussive therapy that actually works
• Stretch Mats and Bands – because mobility matters

How to book: Simply book your session via our website or the Mindbody app to reserve your 60-minute session. Use the equipment in any combination that serves your needs – it's your recovery time, your way. Book as often as your training and recovery schedule demands!  Back-to-back sessions alongside our Sauna & Cold Plunge facility will also be available to you for next-level recovery.

Want regular access at the best price?  Our weekly memberships are by far the best value choice, offering a tailored number of visits per week depending on your needs.  With our weekly memberships, you can choose your combination of recovery each week - use your allocated sessions for the Sauna & Cold Plunge and/or our Normatec Lounge!  

Why this science-backed Hyperice equipment is game-changing: These highly sought-after modalities will decrease your recovery time, accelerate your warm-ups and keep you moving better. The Normatec Compression Boots are particularly innovative – they enhance circulation, promote lymphatic drainage and significantly reduce pain to help you perform at your best.

Who is this for? Athletes chasing performance gains, absolutely. But also anyone who wants to feel better, move more freely and recover faster from the demands of daily life. Your body deserves this level of science-backed care!

For more information about our Normatec Lounge please click here.

There is plenty you can do to support your sleep and recovery at home to complement your sessions at Recovery Lounge.  

Our favourite daily non-negotiables include:

Before bed: A single-ingredient Magnesium Glycinate supplement. This form of magnesium is highly absorbable and gentle on your stomach – it's transformative for sleep quality and muscle recovery.  For added sleep support and stress relief, Ashwagandha has been revered for centuries for its calming and restorative benefits. We use and stock Switch Magnesium Glycinate capsules and SuperFeast Ashwagandha capsules for their exceptional quality and potency. 

Morning ritual: Quality electrolytes like LMNT to kickstart energy production and combat fatigue. Proper hydration is about more than just water – your body needs those minerals!  LMNT and Switch Hydration sachets are available to purchase at reception.

Anytime relief: Topical magnesium chloride body spray for targeted muscle relief. It absorbs directly through your skin (transdermally), increasing your magnesium levels while easing soreness at the same time. 

Our Pure Magnesium Body Mist is made with the purest and cleanest magnesium chloride from the Zechstein Sea and delivers an amazing 250mg of elemental magnesium for every 10 sprays, perfect for daily use! 

Essential Oil Infused Magnesium Body Mist is also available for purchase for enhanced relaxation and recovery.

Weekly therapy: Regular magnesium chloride baths for deep muscle relief and improved recovery. These are seriously therapeutic for sore muscles and whole-body relaxation. Add some bath oils or aromatherapy, queue up a podcast and soak for 20 minutes – you deserve it! Our magnesium chloride flakes are also sourced from the pristine Zechstein Sea, ensuring maximum absorption and bioavailability.

Cellular hydration: Hydrogen water to increase hydration at the cellular level and help reduce inflammation throughout your body.  We love our Hydrogen Health bottles for their independent testing and quality delivery of Hydrogen Water while you’re on the go, and paired with their shower filter you can have chlorine and fluoride free tap water for best results.  We are an authorised stockist of all Hydrogen Health products.

Natural pain relief: doTERRA Ice Blue + Copaiba (available in stick form and applied topically) helps ease pain and inflammation while supporting deeper, more restorative sleep.  We are an authorised stockist of all doTERRA products and can guide you on their use for mood, focus, pain, sleep, stress and more.

Need help deciding?  We’re passionate about sourcing the highest quality, science-backed products that reduce your toxic load and support your body naturally. Please talk to us at reception for personalised recommendations. Your health and wellbeing journey matters to us, and we're here to support you with products we believe in and use ourselves.