The reading path · stage 2 of 4

Doing it right

The protocol: how hot, how cold, how long, how often, and the timing rule that decides whether you recover or blunt your training.

Heat and cold both work, and both are easy to waste. The temperatures and durations below are the ones the research actually used, not the ones that sound impressive, and the timing section matters more than any of them: cold immediately after lifting costs you some of the adaptation you just earned.

What to read, in order8 pages

1. 01

   The contrast therapy protocol

   Sauna then cold plunge, done right: the order, temperatures, rounds, and an honest read of what the evidence supports.

2. 02

   Sauna temperature: how hot, how long

   The exact numbers the longevity research used, by sauna type, so you can run yours the same way.

3. 03

   How often should you use a sauna?

   The frequency the research rewards, and the own-vs-visit math that frequency forces.

4. 04

   Dry sauna: what it is and why it works

   The gym dry-heat sauna brought home, and why the dry ritual carries the strongest research.

5. 05

   Cold plunge temperature

   How cold, how long, dosed by goal, plus a beginner ladder to build tolerance without quitting.

6. 06

   Wet vs dry sauna

   Usually the same room used two ways: what wet and dry actually mean, how loyly works, and when a steam room is the thing you want instead.

7. 07

   Sauna and cold plunge, before or after a workout

   Recover faster or build more muscle, the timing decides which you get. Sorted by your training goal.

8. 08

   Sauna vs ice bath

   Heat or cold, which to start with, and why most people end up wanting both.