Wellness Center
Post-Workout Recovery in Charlotte, NC
Sauna + cold plunge for active recovery. The 30-minute fix after leg day, long runs, training blocks, or hard practices.
After a hard workout, your nervous system is wound up, your muscles are inflamed, and your sleep that night is probably going to be worse for it. Sauna and cold plunge do a real job on all three.
More from the studio
See all photos →
How to time it
If hypertrophy or strength gains are the goal: wait 4 to 6 hours after lifting before cold plunge (cold blunts some adaptation right after). Sauna is fine immediately.
If endurance or pure recovery is the goal: contrast within an hour of finishing is great.
If sleep is the priority: evening session, lean toward sauna over plunge, end your last round with heat not cold.
Two recovery sessions a week is the sweet spot for most athletes. Membership math works out cheaper than two day passes.