NEED HELP? CALL US ON: 0800-242-011

Menu
0

NEED HELP? CALL US ON: 0800-242-011

0

Your Cart is Empty

Shop
  • Sauna
  • Cold Plunge
  • Package Deals
  • Add-ons
    • Help
  • Our Company
  • Useful Information
  • Contact
    • community
  • For Gym Owners
  • For Athletes
  • Blog

    • The Science of Cold Plunge and Sauna for CrossFit Athletes (with insights from Andrew Huberman and Susanna Søberg)

    Unlock your full potential in CrossFit by mastering one of the most essential yet overlooked aspects of training—recovery. This article explores the science behind cold plunge and sauna therapies and explores how they can reduce muscle soreness, enhance circulation, and accelerate recovery, allowing you to perform at your best in every workout. Ready to take your recovery to the next level? In this article you will:

    💪 Learn how to enhance recovery and improve performance using cold plunge and sauna therapies

    🔬 Understand the science behind why these methods reduce muscle soreness and speed up recovery

    🏋️ Discover practical alternatives to ice baths and saunas that can be easily incorporated into your routine

    The Science of Cold Plunge and Sauna for CrossFit Athletes (with insights from Andrew Huberman and Susanna Søberg)

    Introduction

    Ever found yourself pushing harder in your CrossFit workouts, only to feel like you're hitting a wall? According to sports scientists, recovery is the often-overlooked key to unlocking next-level performance. What if I told you that the secret to reaching your full potential isn’t just about how much you lift or how fast you complete your WODs—but how well you recover afterwards? Recovery is the critical element that allows your body to heal, adapt, and come back stronger.


    Today, we’re going to explore two cutting-edge recovery methods—cold plunges and saunas—that could not only supercharge your performance but transform your gym into a hub for elite-level training. These aren’t just trendy wellness fads; they’re proven, science-backed tools that give your athletes the edge they need to recover faster and perform better. Imagine being the gym that offers this—setting yourself apart from the competition, attracting more members, and keeping your community at the top of its game.

    The Role of Recovery in Athletic Performance

    Recovery is critical for adaptation and progress after intense workouts.

    Proper recovery prevents performance plateaus and reduces the risk of injury.

    Enhanced recovery methods like cold plunges and saunas can boost performance.

    Mental recovery is as important as physical, helping prevent burnout and build resilience.

    Recovery fosters a sense of community in gyms by encouraging shared commitment to growth.

    Picture this: You’ve just finished a gruelling WOD. Your muscles are screaming, your energy is tapped, and you're drenched in sweat. What happens next? For many athletes, this is the critical moment that can make or break their progress. According to sports scientists, the recovery phase is when your body does the real work of adapting to the stress you've put it under. Without proper recovery, performance gains stall, and injury risk skyrockets.


    CrossFit isn’t just about pushing through the pain; it’s about letting your body rebuild stronger afterwards. Basic recovery isn’t enough anymore. To truly rebuild stronger and push past plateaus, your body needs enhanced recovery strategies—cold plunges and saunas provide just that.


    But recovery isn’t just physical—it’s also mental. Proper recovery keeps your mind sharp, prevents burnout, and builds the mental toughness needed to tackle your next challenge head-on. Not only does recovery help athletes reach new personal bests, but when it becomes a shared part of your gym’s culture, it strengthens the community—members not only push each other through intense workouts but also rally together during the crucial recovery phase—fostering a deeper sense of camaraderie and shared commitment to growth.


    Take a moment to think: Are you or your members prioritizing recovery as much as training? If not, the missing link to better performance might just be how you’re winding down after that last rep.

    The Science of Cold Plunge

    Cold-water immersion (CWI) triggers vasoconstriction, reducing inflammation and soreness.

    Improved circulation post-plunge speeds up recovery by flushing out toxins and delivering oxygen to muscles.

    Cold exposure builds mental resilience and enhances mood by releasing endorphins.

    Regular cold plunges reduce injury risk and accelerate recovery, leading to stronger performance.

    Imagine stepping out of a brutal WOD, your muscles burning, your breath heavy. You plunge into an ice bath, and the shock of cold hits you—forcing focus, calming your mind, and easing your aching body all at once. This isn’t just recovery; it’s a reset.

    Cold plunge therapy, or cold-water immersion (CWI), is a favorite among elite athletes for a reason. When you submerge in cold water, your body triggers some powerful physiological responses that accelerate recovery:

    • Vasoconstriction: Like wrapping your muscles in a natural ice pack, cold water constricts your blood vessels, reducing blood flow and inflammation.
    • Reduced Soreness: Cold exposure lowers your muscles’ metabolic activity, reducing lactic acid production and minimizing soreness. You’ll be back to peak performance sooner.
    • Improved Circulation: After you leave the cold plunge, your blood vessels dilate, flushing out toxins and delivering oxygen-rich blood to your muscles, speeding up the recovery process.
    • Mental Resilience: The initial shock of cold water forces you to control your breathing and focus—strengthening your mental fortitude. Regular exposure helps you develop a mindset that thrives under discomfort, both in the gym and beyond.
    • Mood Boost: Cold plunges trigger the release of endorphins, lifting your mood and helping to alleviate post-workout fatigue. You’ll leave the session with a sense of accomplishment and well-being.

    For CrossFit athletes, cold plunges aren’t just about feeling better—they’re about faster recovery, reduced injury risk, and coming back stronger.


    By incorporating scientifically proven recovery methods in your gym, you’re not just adding another amenity—you’re offering athletes a powerful tool to accelerate their performance and recovery.

    The Science of Sauna

    Sauna heat relaxes muscles, eases stiffness, and boosts blood flow, aiding recovery.

    Sweating in a sauna helps detoxify the body and relieve stress by lowering cortisol levels.

    Saunas improve sleep quality, essential for muscle repair and mental clarity.

    Consistent sauna use reduces injury risk and primes athletes for better performance.

    After enduring the shock of the cold plunge, the sauna feels like a reward. The intense heat wraps around your sore muscles, releasing the tension and leaving you feeling like you can take on anything. But saunas aren’t just about relaxation—science backs their role in boosting recovery and performance.


    • Muscle Relaxation: The heat works like a deep tissue massage, easing muscle tension and reducing stiffness.
    • Increased Blood Flow: As your body works to cool down, blood flow increases, delivering oxygen and nutrients to your muscles, prepping you for your next WOD and speeding up recovery.
    • Detoxification: Sweating in the sauna helps flush out toxins, promoting overall health and aiding in muscle recovery.
    • Stress Relief: The soothing heat lowers cortisol levels, your body’s primary stress hormone, creating a deep sense of relaxation. This helps maintain mental clarity and focus, both crucial for peak performance.
    • Enhanced Sleep Quality: Regular sauna use is linked to better sleep. The deep relaxation from a sauna session helps regulate sleep patterns, giving you the restorative rest necessary for muscle repair and cognitive function.

    According to research by Dr. Susanna Søberg, even short, consistent sauna sessions can significantly boost recovery and overall health. Integrating saunas into your gym’s recovery offerings isn’t just about bouncing back faster—it primes your athletes for the next challenge while reducing injury risk.


    By offering a sauna, your gym isn’t just providing a recovery tool—it’s creating an oasis for athletes, keeping them engaged, loyal, and ready to crush their next workout.

    Optimal Duration for Sauna and Cold Plunge: Insights from Andrew Huberman and Susanna Søberg. 

    Dr. Søberg’s research shows just 11 minutes of cold exposure per week (across 2-3 sessions of 1-2 minutes each) provides benefits such as improved insulin sensitivity and activation of brown fat.

    Sauna use should total 57 minutes per week , with 10-15 minute sessions reducing cardiovascular risk and enhancing cellular repair.

    To further understand how to optimize your recovery with cold plunges and saunas, let’s dive into some expert insights from Dr. Susanna Søberg and Dr. Andrew Huberman. Featured on the "Huberman Lab" podcast, these two experts in health and neuroscience break down the ideal duration for these practices, revealing that balance is key.


    Dr. Søberg’s research shows that you don’t need long, grueling sessions in the cold or the sauna to see benefits. Just 11 minutes of cold exposure per week—spread across 2-3 sessions of 1-2 minutes each—can significantly boost recovery, from improving insulin sensitivity to activating brown fat. The goal isn’t to endure as long as possible, but to trigger beneficial responses without over-stressing your body.

    For saunas, the sweet spot is around 10-15 minutes per session, totaling 57 minutes per week. Long-term studies on Finnish sauna users suggest this amount effectively reduces cardiovascular risk and enhances cellular repair. As Dr. Huberman emphasizes, more isn’t always better; overdoing it can diminish benefits and even add stress.


    By incorporating scientifically proven recovery methods in your gym, you’re not just adding another amenity—you’re offering athletes a powerful tool to accelerate their performance and recovery. Whether it’s a quick dip in cold water or a sauna session, it’s about consistency and balance.


    Incorporating these expert-approved recovery methods into your gym not only enhances athletic performance but also positions your gym as a leader in the CrossFit community, offering a premium recovery experience that sets you apart.

    Real-World Example: Jake’s Recovery Routine

    Jake, a CrossFit enthusiast, uses cold plunges and saunas to accelerate recovery after intense workouts.

    This recovery routine helps Jake avoid plateaus, reduces injuries, and ensures consistent progress.

    His gym installed these facilities, making recovery tools accessible to all members.

    Let’s bring this to life with a real-world example. Meet Jake—a CrossFit enthusiast who’s always pushing his limits. After a brutal session of heavy lifts and high-intensity intervals, Jake’s muscles are screaming for help. But instead of heading home, he kicks off his recovery with a cold plunge. Just two minutes in the icy water starts working its magic, reducing inflammation and minimizing muscle damage.


    But Jake doesn’t stop there. He follows up with a 15-minute sauna session, letting the heat relax his muscles and improve circulation. This one-two punch speeds up his recovery, ensuring he’s ready to crush his next workout. Since making cold plunges and saunas a staple in his routine, Jake has noticed a huge difference—no more plateaus, just consistent progress and fewer injuries.


    What made this possible? His gym installed cold plunges and saunas, giving Jake the recovery tools he needed without having to seek out expensive external facilities. And it didn’t stop with him. Soon, more members of his gym joined in on the sessions, turning recovery into a shared ritual that brought the community closer.

    Exploring Alternative Hot/Cold Therapies

    Cold Showers : A convenient alternative to ice baths, offering general recovery benefits. Start with 2-3 minutes at the end of your routine, gradually increasing time to reduce muscle soreness and build mental resilience.

    Hot Baths with Epsom Salt : A simple alternative to saunas. 15-20 minutes in a hot bath with 1-2 cups of Epsom salts helps relax muscles, improve circulation, and ease tension, providing a soothing recovery method after tough workouts.

    Not everyone has access to a high-tech gym with saunas and ice baths, but that doesn’t mean you’re out of options. There are still plenty of ways to incorporate hot and cold therapy into your recovery routine:


    • Cold Showers: If an ice bath isn’t an option, a cold shower can still offer general recovery benefits. Start with a 2-3 minute cold shower at the end of your regular routine, gradually increasing the duration as you get used to the cold. While it’s not as intense as a full-body plunge, it’s a convenient way to help alleviate muscle soreness after a tough WOD and build mental resilience. However, for the full recovery and performance benefits, nothing beats the shock and power of a true cold plunge.
    • Hot Baths with Epsom Salt: No sauna? No problem. A hot bath with Epsom salts can help relax muscles, improve circulation, and ease tension. Fill your tub with hot water, add 1-2 cups of Epsom salts, and soak for 15-20 minutes. While not as powerful as a sauna, it’s still a soothing way to aid recovery after a demanding workout.

    While these alternatives offer some benefits, they can’t match the full, comprehensive recovery experience that dedicated gym facilities provide. Installing cold plunges and saunas provides a consistent, efficient solution for athletes looking to optimize their recovery. Many athletes rely on makeshift solutions at home, but by offering a dedicated recovery space in your gym, you’ll provide them with a superior experience—keeping your members loyal and engaged while saving them the hassle of finding recovery elsewhere.

    Conclusion

    In the high-intensity world of CrossFit, recovery is the unsung hero that keeps athletes performing at their best. Cold plunges and saunas aren’t just wellness trends—they’re science-backed tools that help athletes recover faster, reduce injury risk, and build the mental toughness needed for success. Whether your members are aiming for the podium or simply crushing their next WOD, these recovery methods will give them the edge they need.

    Now imagine the value you’d add to your gym by offering these powerful recovery tools. Cold plunges and saunas aren’t just trends—they’re competitive advantages that help athletes perform better and keep them loyal to your gym. By integrating these recovery facilities, you’re creating a premium experience that attracts new members, enhances your current community, and sets you apart in the CrossFit market.


    Backed by science and proven in elite athletes, cold plunges and saunas offer unmatched recovery benefits that your members—and your business—can’t afford to miss.


    And be sure to stick with us till the end of this series, where we’ll show you how to launch these new facilities right, from offsetting costs through strategic fundraising to making sure your recovery offerings boost your bottom line. We’ll provide actionable insights to ensure your investment is a profitable one.


    Be sure to catch our next post, where we’ll dive even deeper into how these recovery methods are game-changers for top CrossFit athletes. We’ll share insights from none other than six-time CrossFit Games champion Tia Toomey, revealing how she incorporates these techniques into her routine to stay at the top of her game. Stay tuned!

    References


    1. Klimek, K., Bugla, K., Gabryel, Ł., Wikarek, A., Dołęga, J., Grabarczyk, M., Kosińska, P., Rybak, J., Magiera, B., & Grabarczyk, A. (2024). Exploring the benefits of cold exposure in health and athletic performance - review of articles. Journal of Education, Health, and Sport. https://dx.doi.org/10.12775/jehs.2024.55.004
    2. Edholm, P., Ørtenblad, N., Holmberg, H.-C., & Sperlich, B. (2024). Optimizing recovery strategies for winter athletes: Insights for Milano-Cortina 2026 Olympic Games. Sports Medicine. https://dx.doi.org/10.1007/s11332-024-01245-1
    3. Jones, D. M., Bailey, S., Pauw, K. D., Folger, S. F., Roelands, B., Buono, M., & Meeusen, R. (2019). Evaluation of cognitive performance and neurophysiological function during repeated immersion in cold water. Brain Research, 1710, 54-61. https://dx.doi.org/10.1016/j.brainres.2019.04.032
    4. Carona, C., & Marques, S. (2023). Beyond the cold baths: Contemporary applications of cold-water immersion in the treatment of clinical depression and anxiety. BJPsych Advances, 29(6), 399-405. https://dx.doi.org/10.1192/bja.2023.60
    5. Sobczyk, M., Oleksa, P., Wójcik, P., Żuraw, D., Rogowska, M., & Słaboń, M. (2021). Positive and negative aspects of sauna bathing – current knowledge status. Journal of Education, Health, and Sport, 11(9), 824-836. https://dx.doi.org/10.12775/jehs.2021.11.09.064

    Leave a comment

    Comments will be approved before showing up.