Hot + cold plunge
Unveil the science-backed benefits of cold plunges. Research has shown that exposure to cold water can significantly reduce post-exercise muscle soreness, inflammation, and oxidative stress (Prestes et al., 2017). Our cold plunges are carefully calibrated to provide the optimal temperature and duration, ensuring you reap the full rewards of this therapy.
Increase blood circulation | Improve muscle recovery | Reduce inflammation | Improve pain management
Book sessionHow it works
We have several different variations of the Hot + Cold plunge protocols. Our staff will help you find what best suits your goals.
Example of protocol
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Get ready
Jump into your swimmers and rinse off in one of our (non-private) showers. Change rooms and towels are provided.
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Cold (2 mins)
Hop into a cold water plunge regulated at 9 - 13°C (48.2 - 55.4°F).
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Hot (2 mins)
Hop into a hot water plunge regulated at 39 - 43°C (102.2 - 109.4°F).
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Repeat 4 rounds
Repeat 2 mins in Cold and 2 mins in Hot for 4 rounds.
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Hot (5mins)
Hop back into a hot water plunge regulated at 41°C to finish off.
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Cool down and chill out
Cool down and chill out at the Cove with free access to our Theraguns, Vibrating Roller & Trigger Balls (percussion massage tools to massage stress, tension and muscle knots).
Latest articles
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The Ultimate Guide to Cold Plunges in Vancouver...
Discover the transformative benefits of cold plunges in Vancouver at The Cove Sports Recovery. Perfect for muscle recovery, mental clarity, and stress relief, our cold plunge tubs in West Vancouver...
The Ultimate Guide to Cold Plunges in Vancouver...
Discover the transformative benefits of cold plunges in Vancouver at The Cove Sports Recovery. Perfect for muscle recovery, mental clarity, and stress relief, our cold plunge tubs in West Vancouver...
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Kickstarting Health Habits in 2025: Building a ...
Start 2025 strong with a recovery routine that keeps you performing at your best. Whether you’re skiing, hiking, or hitting the gym, a weekly session in The Cove’s hot +...
Kickstarting Health Habits in 2025: Building a ...
Start 2025 strong with a recovery routine that keeps you performing at your best. Whether you’re skiing, hiking, or hitting the gym, a weekly session in The Cove’s hot +...
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The Psychological Power of Hot + Cold Plunging:...
Hot + cold plunging isn’t just about muscle recovery—it’s a tool for mental resilience, stress reduction, and personal growth. Discover how this practice can help working professionals, parents, and goal-seekers...
The Psychological Power of Hot + Cold Plunging:...
Hot + cold plunging isn’t just about muscle recovery—it’s a tool for mental resilience, stress reduction, and personal growth. Discover how this practice can help working professionals, parents, and goal-seekers...
