Cold exposure is one of the most researched recovery tools going. Regular short ice baths can ease muscle soreness, sharpen mental focus and lift your mood — the cold triggers a lasting rise in dopamine and noradrenaline, which is why people climb out feeling clear and energised.

Our members also find it helps them sleep better and handle stress. The research points to a sweet spot of around 11 minutes of cold a week, split across a few short sessions — so little and often beats long and brutal.

Aim for about 11 minutes a week total — that's the amount research links to the strongest benefits — broken into 2–4 short sessions of 1–3 minutes each.

New to cold? Start at the warmer end of our range (around 12°C) for a shorter time, then build as it feels comfortable. More isn't better: keep each session brief, and leave the cold for 5–6 hours after lifting if you're training for muscle growth.

In the Finnish sauna, 8–15 minutes is the sweet spot, with a 2–5 minute cool-down between rounds — most people do 2–3 rounds.

Regular sauna use is well studied: the heat raises your core temperature and gets the heart working much like light cardio, which is why you leave feeling loose and relaxed.

The steam room runs more humid, so 8–12 minutes is plenty. Listen to your body, rinse between zones, and keep your fluids up — you sweat a lot, so hydration matters.

No — the recovery floor is open to everyone, members and casual visitors alike. Buy a single session or pack online, or walk in during recovery hours and chat to our front desk. Members get our best per-session rate, plus 10% off all other treatments.

One session covers the full floor — sauna, steam room and ice baths. Casual entry is $49; members pay just $44.

10-packs are $360 and 3-packs $125 which bring the per-visit price right down. Recovery membership gives you 3 visits per week at just $60. Find all the options under Ways to Recover.

No need to book. Buy a session or pack online and turn up during recovery hours, or simply walk in and speak to reception during open hours (see them at the bottom of this page).

There's no class to join and no set time — the space is self-serve and self-paced.

Our Byron Bay ice baths run from a bracing 0.2°C up through 6, 8, 10 and 12°C, so you choose your intensity. New to cold? Start warmer and shorter, then work down as you get comfortable.

Just your swimmers and a water bottle — towels are on us. Shower with soap before you start, and rinse off between the hot and cold zones. The full guide to using the space is waiting for you inside.

The Finnish sauna is dry, intense heat — grounding, and great for loosening tight muscles. The steam room is gentler, humid heat infused with eucalyptus, ideal for slow, restorative relaxation. Many members move between both and the ice bath in a single contrast session.

If you're training for muscle growth, skip the cold straight after lifting — cold can blunt the muscle-building response. Leave it 5–6 hours, or save your cold therapy for another day. After conditioning, cardio or on a rest day, cold is perfect for recovery.

Heat and cold aren't right for everyone. Go gently — or skip the cold — if you're unwell, pregnant, new to cold exposure, or managing a heart condition. If you have any health concerns, check with your doctor first, and always stop if something doesn't feel right.