Frequently Asked Questions
About the Recovery Room
What is the Recovery Room?
The Recovery Room is a private performance and wellbeing space in Putney, equipped with a Finnish sauna and ice bath. It’s designed for athletes, professionals, and anyone who values physical recovery, mental clarity, and long-term health.
Who is it for?
The Recovery Room is for anyone looking to perform, recover, or simply feel better. Our guests include athletes, fitness enthusiasts, busy professionals, parents, and those seeking focused downtime.
How long is a session?
Standard sessions are 30 or 60 minutes. Both options allow time for multiple rounds of heat/cold exposure and a reset before you leave. Longer sessions may be available on request.
What services will you offer?
Initially, the Recovery Room will focus on private contrast therapy sessions — combining a Finnish sauna and ice bath for individuals or small groups. Each booking includes fresh towels, bottled water, MALIN+GOETZ skincare, an in-room shower, and access to full changing facilities.
Over time, we’ll expand our offering to include guided recovery protocols, breathwork integration, and performance-focused workshops.
About Contrast Therapy
What is contrast therapy?
Contrast therapy is the practice of alternating between hot and cold environments to promote recovery and overall health. In the Recovery Room, this means moving between the high heat of the Finnish sauna and the cold immersion of the ice bath.
This process boosts circulation, reduces inflammation, supports muscle repair, and builds resilience to physical and mental stress.
What are the benefits of contrast therapy?
Contrast therapy delivers both physical and mental benefits:
Improved circulation – Alternating heat and cold stimulates blood flow, helping deliver oxygen and nutrients to tissues while aiding in waste removal.
Faster muscle recovery – Helps reduce soreness and supports quicker recovery after training or intense physical activity.
Pain relief – Can offer relief from chronic pain or acute injuries for some individuals.
Immune system support – May help strengthen immune response over time, though further research is ongoing.
Mental relaxation – The combination of heat and cold promotes deep relaxation, reduces stress, and can boost overall mood.
How often should I do it?
Frequency depends on your goals, lifestyle, and how your body responds.
For most beginners, 1–2 sessions a week is a great starting point. As your body adapts, you can increase frequency to support training, recovery, or stress management.
Some people enjoy daily sessions, while others benefit most from 2–3 times per week. The key is to listen to your body, monitor your recovery, and adjust as needed.
What’s better — cold showers or ice baths?
Both have their place. Cold showers are a great way to start building tolerance and can be done daily at home. But for the full physiological impact — including a significant norepinephrine boost — nothing matches full-body immersion in an ice bath at 3–5°C.
How can I maximise the benefits of contrast therapy?
To get the most from your sessions:
Stay consistent – Regular use delivers the best results.
Listen to your body – Adjust your time, temperature, and frequency based on how you feel.
Hydrate and fuel well – Drink water before and after, and support recovery with a balanced diet.
Pair with healthy habits – Exercise, quality sleep, and stress management amplify the effects.
While contrast therapy offers a range of benefits, approach it with care — especially if you have underlying health conditions. If in doubt, consult a healthcare professional before starting.
Safety & Precautions
What precautions should I take before starting contrast therapy?
While contrast therapy is safe for most people, it’s important to use it responsibly:
Consult a healthcare professional – Especially if you have cardiovascular issues, high or low blood pressure, or other medical concerns.
Stay hydrated – Drink water before and after your session to avoid dehydration.
Know your limits – If you’re new to heat or cold exposure, start with shorter intervals and build up gradually.
Pregnancy – If you’re pregnant, speak with your healthcare provider before starting contrast therapy.
Are there any risks associated with contrast therapy?
When used correctly, contrast therapy is safe for most people — but there are risks if not approached sensibly:
Temperature extremes – Overexposure to heat or cold can cause burns, frostbite, or other thermal injuries. Always monitor how you feel and avoid pushing beyond your limits.
Cardiovascular strain – If you have heart conditions, high blood pressure, or other cardiovascular concerns, consult a healthcare professional before starting, as the temperature changes can place extra demand on the heart.
How to Use the Recovery Room
Do I need experience with ice baths or saunas?
No. We provide clear guidance on the safe and effective use of our facilities. You’re in complete control of your session, with the ability to adjust your time and temperature exposure.
Should I start with the sauna or ice bath?
Most guests begin with the sauna to raise core temperature, relax muscles, and open blood vessels. Moving into the ice bath afterwards delivers the full cooling and recovery effect.
You can alternate between the two during your session, but starting with heat is often the most comfortable and effective approach.
How long should I spend in the sauna and ice bath?
It depends on your experience and comfort level. If you’re new, start with 10–15 minutes in the sauna, then 1–3 minutes in the ice bath.
You can repeat this cycle during your session and increase the time gradually as your body adapts. The key is to listen to your body and finish each round feeling refreshed, not drained.
For most people, 1–3 minutes is plenty to gain the physical benefits from the cold plunge. Staying longer doesn’t significantly increase recovery gains — though some choose to extend their time for mental resilience training.
Always listen to your body and exit if you feel lightheaded, numb, or uncomfortable.
Should I practice breathwork during my session?
Breathwork can be a powerful complement to your recovery routine. However, structured methods like the Wim Hof technique are best done before or after your time in the sauna or ice bath. During the session itself, focus on calm, controlled breathing — deep, slow, and steady — to help your body adapt and recover safely.
Practical Information
Can I come alone or with others?
Both. You can book the space for individual use or share it with friends, teammates, or training partners. Group sizes are capped to ensure comfort and privacy.
What should I bring with me?
Just swimwear. We provide fresh towels, bottled water, and MALIN+GOETZ skincare, plus an in-room shower and full changing facilities.
Can I shower afterwards?
Absolutely. The Recovery Room has its own private shower for you to rinse immediately after your session. You’ll also have access to separate male and female changing areas, each equipped with hair dryers and straighteners for your convenience.
Can I store my personal items somewhere?
Yes. Lockers are available (please bring your own padlock), and you can also keep belongings in the Recovery Room with you during your session. Please note that all personal items are stored at your own risk.
Will I fit in the Monk Ice Bath?
Yes. The Cold Plunge is generously sized — if Anthony Joshua can fit comfortably, you probably can too. It’s built for full-body immersion, so you’ll have room to settle in and focus on your recovery.
Can I hydrate afterwards?
Definitely, we provide bottled water as part of your session, and additional drinks are available to purchase at reception.
Do you accept cash or card?
We’re a cashless facility. All sessions are booked online in advance, and we accept card payments in the shop for refreshments or additional towels.