PlungeLog guides
Cold, heat and recovery, explained like a calm training partner would
How cold, how long, how often and in what order, with the safety rules up front and the sources at the bottom of every guide.
cold plunge
A Beginner Cold Plunge Protocol: 11 Minutes a Week
A four-week beginner cold plunge protocol that builds to 11 minutes a week across 2 to 4 short sessions, with the study behind the number and the safety rules.
contrast therapy
Sauna and Cold Plunge: The Right Order and a Weekly Routine
Sauna then cold plunge, or the other way round? The order answered, with a weekly routine built to 57 minutes of heat and 11 of cold, and the safety rules.
sauna
How Long to Stay in a Sauna: Times by Type and Goal
How long to stay in a sauna: 5 to 20 minute rounds in a traditional sauna, 15 to 30 in an infrared cabin, how many rounds, and what the Finnish studies found.
cold plunge
How Long to Cold Plunge: Minutes by Water Temperature
How long to stay in a cold plunge by water temperature and experience: one to two minutes to start, five as a ceiling, and what the athlete studies did.
cold plunge
Cold Plunge Temperature: How Cold Should the Water Be?
How cold a cold plunge should be by experience and goal: the 50 to 59 F beginner range, why colder is not better, and every temperature band with its source.