Infrared Sauna vs Cold Plunge: Which Should You Do First?
If you have access to both an infrared sauna and a cold plunge — as members and guests at Labs Fitness in Shoreditch do — the natural question is whether one should come first. There is no evidence-based order that suits everyone, so the decision is mainly about comfort, context and whether either option is appropriate for you.
An infrared sauna uses radiant heat and typically has cooler air than a traditional sauna. It can feel relaxing, but claims that infrared energy penetrates deep muscle or raises core temperature from the inside out are not established. There is no evidence-based order or duration that works for everyone.
Cold water immersion causes peripheral vasoconstriction and may temporarily alter pain or soreness perception. It does not literally flush metabolic by-products, and the size and duration of neurotransmitter responses are not predictable. Cold water can also stress the cardiovascular system.
Used in sequence, heat and cold are often called contrast therapy. Some research reports short-term changes in perceived soreness, but protocols and results vary; contrast therapy has not been shown to universally accelerate recovery. For a balanced overview, see this systematic review.
There is no established universal protocol for which comes first. If you choose either, keep exposure comfortable and stop if you feel dizzy, faint or unwell.
Some people find cold alerting and others find it unpleasant. Any change in focus or energy is subjective, and there is no evidence-based order for a rest-day or morning session. Choose neither if you feel unwell, dehydrated or light-headed.
The Labs Fitness cold plunge is maintained at between 8 and 12 degrees Celsius. There is no proven minimum dose or need to acclimatise to discomfort; shorter, conservative exposure is sensible. Never treat cold exposure as a test of toughness.
Cold is not guaranteed to improve recovery, and the best timing for different training goals is not settled. If you are unsure whether heat or cold fits your training or health, ask an appropriately qualified clinician rather than relying on a universal online protocol.
For general fitness, the practical choice is personal: some people enjoy these rituals, while others notice little benefit. They are optional and should not replace sleep, food or sensible programming. People with heart or blood-pressure conditions, pregnancy or other medical concerns should ask a clinician before using heat or cold.
The recovery suite at Labs Fitness is available to Peak Plus members as part of their membership and to non-members as a standalone booking. Sessions can be reserved for the sauna and cold plunge together, giving you private access to both for a session at a time that suits you. Contact us through the website to find out more about standalone recovery bookings or to enquire about Peak Plus membership.