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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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...
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Future-Proofing Your Performance: How Cold Plun...
In a performance-driven city like Vancouver, recovery is no longer optional—it's foundational. Discover how cold plunge therapy and personalized sports recovery treatments at The Cove are helping clients stay injury-free,...
Future-Proofing Your Performance: How Cold Plun...
In a performance-driven city like Vancouver, recovery is no longer optional—it's foundational. Discover how cold plunge therapy and personalized sports recovery treatments at The Cove are helping clients stay injury-free,...
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Beyond One-Size-Fits-All: Why It’s Time to Reth...
New research is challenging how we approach contrast water immersion in recovery—especially for women. From hormonal fluctuations to cold tolerance and training load, there’s more to consider than we’ve traditionally...
Beyond One-Size-Fits-All: Why It’s Time to Reth...
New research is challenging how we approach contrast water immersion in recovery—especially for women. From hormonal fluctuations to cold tolerance and training load, there’s more to consider than we’ve traditionally...
