There is no compulsory protocol
You can use only the sauna, only the ice bath, or move between both. Start with shorter exposure, pay attention to how you feel and leave immediately if you become dizzy, lightheaded, numb or unwell.
Prepare for your booking
Bring water and two towels: one dry towel to sit on and another for drying off. Wear suitable swimwear without metal fasteners. Avoid arriving dehydrated or using alcohol before your session.
Cold after strength training
Research suggests regular cold-water immersion immediately after resistance training may reduce some long-term strength and muscle adaptations. If strength development is your priority, consider separating cold immersion from lifting rather than making it automatic after every session.
Ask before you book
Heat and cold exposure may not suit everyone. Seek advice from a qualified health professional first if you are pregnant, have cardiovascular or other medical conditions, take medication affecting heat or cold tolerance, or are unsure whether it is appropriate for you.