Recovery
Infrared sauna and cold plunge in downtown Vancouver. The part of training most people skip.
Included with every personal training session at our downtown Vancouver studio, or book a standalone recovery experience.
01What We Run
Three tools, not three amenities
Cold plunge, infrared sauna and Therabody compression boots, in a private suite. Each one is here because of what it does for the next session, not because it fills a floor plan.
Cold Plunge
5-10 minutes of cold water immersion in our private recovery suite. Water temperature maintained between 3-7 degrees Celsius. Towels and robes provided.
Why people use it
- Takes the edge off soreness after a heavy session
- A sharp lift in alertness that outlasts the plunge
- Brings body temperature down fast after conditioning
- Deliberate practice at staying composed under stress
Infrared Sauna
20-30 minute session in our private infrared sauna. Temperature ranges from 45-65 degrees Celsius. Chromotherapy lighting available for enhanced relaxation.
Why people use it
- Blood flow rises as you warm through
- Muscles let go in a way they rarely do cold
- Eases the stiffness that follows a hard week
- Twenty quiet minutes with your phone somewhere else
Compression Boots
Therabody JetBoots in the recovery suite. Pull them on over what you trained in, start a program, and sit for 15 to 20 minutes. We keep several pairs, so you are not waiting on one.
Why people use it
- The easiest thing to do after a hard session, which is sit down
- A program runs on its own once you are in them
- Twenty minutes you were going to spend on your phone anyway
- Included with training rather than sold as an add-on
Recovery services are not medical treatment and are not a substitute for advice from a health professional. Everyone completes a short health screen before their first session, and some conditions need clearance from your physician before cold or heat exposure.
When not to plunge
The one time we would skip our own cold plunge
Straight after lifting, if building muscle is the goal. Across eight studies, people who got into cold water after resistance training showed some evidence of smaller muscle gains than people who trained without it. The difference was likely small and the question is not settled. So if muscle is the point, take the sauna after you lift and keep the plunge for another time. If you plunge for how it makes you feel, plunge.
Piñero, Burke, Augustin et al., 2024 · Eur J Sport Sci
Systematic review and meta-analysis · 8 studies
Some evidence of smaller muscle growth when cold water immersion followed resistance training, compared with training alone. The difference was likely small.
Read the paper by Piñero, Burke, Augustin et al., 2024 (opens in a new tab)
Research describes groups of people. Your coach will tell you how recovery fits your program.
From The Method
The questions, answered with the research
Ready to Recover?
Book a standalone recovery session or inquire about personal training to get recovery included.
02Start Here
Recovery is included with training
Standalone sessions are bookable above. If you would rather have it as part of a program, tell us what you are after.