Quick answer
- Most people start with the sauna, then the cold plunge, then repeat for 2 or 3 rounds.
- Starting warm makes the cold easier to walk into, and the gasp fades with practice: one review found it eases after about four dips.
- End cold for a brisk finish or warm for a calm one. If building muscle is your goal, skip the cold right after lifting.
- First time? 10 to 15 minutes of heat, about 30 seconds of cold, a few minutes of rest.
In this article · 9 sections
Short answer: sauna first, then cold plunge, then repeat. That's the order most people use, and it's where we'd suggest you start. It isn't a rule, though. Here are the common ways to order a cold plunge and sauna session, what the research says, and how to decide how you finish.
The default: heat, cold, repeat
The classic order is simple: sauna, cold plunge, a few minutes of rest, then back to the sauna. Two or three rounds is typical.
It's also the pattern most research has tested. Contrast therapy studies alternate heat and cold several times, and a review of 13 of them found that this back-and-forth after hard exercise eased muscle soreness compared with simply resting (Bieuzen et al., PLoS One, 2013).
Heat first is popular for a practical reason too. Stepping into cold water when you're already warm feels more manageable than stepping in cold, and coming back to the sauna after the plunge is, for a lot of people, the best moment of the session. Take a couple of minutes between the plunge and your next round of heat. Sit down, breathe slowly, sip some water.
Why the first plunge feels so intense
That gasp when you first hit cold water has a name: the cold shock response. It's a reflex gasp and burst of fast breathing, set off by cold receptors in your skin (Tipton et al., Experimental Physiology, 2017). It's the reason to step in steadily rather than jump, and to focus on slow breaths for the first few seconds.
The good news is that it fades with practice. A 2024 review found the cold shock response gets noticeably smaller with repeated dips, often after about four (Barwood et al., Journal of Thermal Biology, 2024). Many people notice their fourth or fifth plunge feels easier than their first.
Why some people start cold
Some people like to plunge first. A few common reasons:
- To get it over with. If the cold is the part you're nervous about, doing it first means the rest of the session is the easy part.
- They're already warm. Straight out of a hard workout or on a hot afternoon, a short plunge first can feel great, with the sauna waiting after.
- They like the rhythm. Cold, then a long stretch of heat, is a calmer way to finish for some people.
If you're cold to begin with, starting in the plunge is usually miserable. Warm up first.
End hot or end cold?
Research hasn't settled whether finishing hot or cold is better for most people, so go by feel.
End cold if you want a brisk, wide-awake finish. It's popular in the morning.
End warm if you want a slower exit. It suits evenings, chilly days, and anyone who just doesn't enjoy that last plunge.
Two simple patterns to try:
- Morning: sauna, plunge, sauna, plunge. Finish cold and head out wide awake.
- Evening: sauna, plunge, sauna. Finish warm, shower, and keep the rest of the night slow.
One exception if you lift: in a 12-week study, men who sat in cold water after every strength session gained less strength and muscle than men who did an active cool-down instead (Roberts et al., The Journal of Physiology, 2015). On heavy lifting days, finishing warm, or skipping the plunge, may suit you better. If timing matters to you, here's our take on the best time of day for contrast therapy.
How many rounds?
Two or three rounds fit comfortably in a 55-minute session. Here's one way it can go. It's an example, not a prescription:
| Step | Time |
|---|---|
| Settle in | 3 minutes |
| Sauna | 15 minutes |
| Cold plunge | Up to 2 minutes |
| Sauna | 12 minutes |
| Cold plunge | Up to 2 minutes |
| Sauna | 10 minutes |
| Cold plunge | Up to 2 minutes |
| Shower | 9 minutes |
On a 25-minute booking, one long round and one short round is plenty. With 85 minutes you can do three full rounds and still have ten quiet minutes to sit before your shower. For more on timing, see how long to stay in the sauna and cold plunge.
How first-timers usually start
If it's your first time, keep it gentle:
- Sauna for 10 to 15 minutes. Get out sooner if you've had enough.
- Cold plunge for about 30 seconds. That's where most first-timers start. Keep your hands out of the water if that helps.
- Rest for a few minutes. Sit, sip water, let your breathing settle.
- Repeat if you want to. One round is a perfectly good first session.
You can also skip the plunge entirely and just enjoy the heat. Our first-time cold plunge tips go deeper on the cold.
Small things that make the switch easier
- Rinse off between the sauna and the plunge. Your shower is right there, and it keeps the water fresh.
- Step in steadily. Don't jump.
- Focus on long, slow breaths out. It gives you something to do in the first few seconds.
- Stand up slowly after a long round of heat, and sit back down if you feel lightheaded.
Your suite, your order
In a private suite, the order is entirely yours. Your cold plunge sits a few steps from the sauna, kept at 45 to 49°F against up to about 170°F in the heat. There's no line for either and nobody watching. Try heat first on your first visit, then experiment.
When to skip the cold or the heat
If you're pregnant, have a heart condition or any medical concern, check with your doctor before you try a sauna or a cold plunge. Skip the session if you're sick or have been drinking, and get out of either one right away if you feel dizzy or unwell.
Questions people ask.
Should you do the sauna or the cold plunge first?
Most people start with the sauna, then the cold plunge, and repeat for two or three rounds. Starting warm makes the cold easier to walk into. If you're already warm from a workout, starting cold works too.
Is it better to end with hot or cold?
Research hasn't settled it, so go by feel. Ending cold is a brisk, wide-awake finish. Ending warm is slower and calmer. A simple rule of thumb: end cold in the morning and warm in the evening.
How long should I stay in the cold plunge?
On your first visit, about 30 seconds is plenty. The gasp tends to fade with practice; one review found it eases after about four dips (Barwood et al., Journal of Thermal Biology, 2024). Over time, some people work up to two or three minutes.
How many rounds of sauna and cold plunge should I do?
Two or three rounds is typical in a 55-minute session. One round is fine too, especially on a first visit.
Can I go straight from the sauna into the cold plunge?
Yes, most people do. A quick rinse in your shower first is a nice habit, and stepping in steadily beats jumping.
Sources
- Bieuzen F, Bleakley CM, Costello JT. Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis. PLoS One, 2013.
- Tipton MJ, Collier N, Massey H, Corbett J, Harper M. Cold water immersion: kill or cure?. Experimental Physiology, 2017.
- Barwood MJ, Eglin C, Hills SP, et al. Habituation of the cold shock response: a systematic review and meta-analysis. Journal of Thermal Biology, 2024.
- Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 2015.
