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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Why Recovery Shouldn’t Be Treated Like a Bonus
We often treat recovery like a bonus—but it’s just as essential as sleep, food, and movement. This article explores why consistent recovery is key to performance, stress management, and overall...
Why Recovery Shouldn’t Be Treated Like a Bonus
We often treat recovery like a bonus—but it’s just as essential as sleep, food, and movement. This article explores why consistent recovery is key to performance, stress management, and overall...
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New Research Shows Hot Tubs Beat Saunas for Rea...
Hot tubs or saunas—which actually help your body recover? A new 2025 study reveals hot water immersion is more effective at boosting circulation, immune health, and nervous system recovery. Here’s...
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5 Hormonal Benefits of Hot + Cold Plunging at T...
Discover how hot + cold plunging at The Cove boosts key hormones like endorphins, growth hormone, and melatonin. These changes help with recovery, reduce stress, and improve sleep — making...
5 Hormonal Benefits of Hot + Cold Plunging at T...
Discover how hot + cold plunging at The Cove boosts key hormones like endorphins, growth hormone, and melatonin. These changes help with recovery, reduce stress, and improve sleep — making...
