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 Power of Weekly Hot + Cold Plunge Sessions:...
Discover the remarkable benefits of incorporating weekly hot and cold plunge sessions into your routine. From cellular adaptations to enhanced muscle performance and mental well-being, learn how this practice can...
The Power of Weekly Hot + Cold Plunge Sessions:...
Discover the remarkable benefits of incorporating weekly hot and cold plunge sessions into your routine. From cellular adaptations to enhanced muscle performance and mental well-being, learn how this practice can...
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Retaining Your Gains: The Secret Weapon in Your...
Discover how The Cove Sports Recovery helps you retain your hard-earned training gains with our state-of-the-art recovery practices. From hot and cold contrast therapy to compression suits and sports massage,...
Retaining Your Gains: The Secret Weapon in Your...
Discover how The Cove Sports Recovery helps you retain your hard-earned training gains with our state-of-the-art recovery practices. From hot and cold contrast therapy to compression suits and sports massage,...
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Embracing Cold Plunging: Overcoming Fear for En...
Explore the transformative benefits of cold therapy despite the initial discomfort it may cause. This article delves into how cold immersion can enhance your physical health, mental resilience, and even...
Embracing Cold Plunging: Overcoming Fear for En...
Explore the transformative benefits of cold therapy despite the initial discomfort it may cause. This article delves into how cold immersion can enhance your physical health, mental resilience, and even...
