Sauna and Cold Plunge Rounds: A Simple Routine

Hot, cold, rest, repeat. The contrast is the point for many sauna-goers. Here is a straightforward routine to start from, and the safety basics for the cold part.

The basic cycle

1. Heat: 10–15 minutes in the sauna (less when you're new to it).
2. Cold: a short cold plunge, cold shower or lake dip.
3. Rest: 5–15 minutes sitting outside or in the changing room, until your breathing and heart rate settle.
4. Repeat two or three times.

Whether to finish on hot or cold is personal preference. Some like ending cold and letting the body rewarm on its own; others like a last warm round.

How long in the cold

Cold plunges are short. Many people stay 30 seconds to 2 minutes in water around 4–15 °C (40–60 °F). Colder water calls for shorter dips. A quick dunk is a complete plunge; there's nothing to win by staying longer.

Plunging safely

• Get in gradually and control your breathing. The first gasp is a reflex; let it pass before going under.
• Don't plunge alone in open water, and know how you'll get out before you get in.
• Skip the cold entirely after drinking alcohol.
• Get out if you start shivering hard, feel numb, or feel unwell.
• Warm up gently afterwards: dry off, sit, put on a layer. Don't jump straight into the hottest bench.

How Sauna Rounds helps

Sauna Rounds times each part of the cycle separately: the round, the cooldown and the plunge. You set a target for each, get an alert when it's reached, and the whole sequence is saved to your journal with notes, so you can repeat a routine you liked.