Sauna and Cold Plunge at Network School: The Recovery Routine

Network School has sauna and cold plunge facilities available to all members. The sauna provides dry or wet heat at high temperatures, suitable for post-workout recovery and relaxation. The cold plunge is a pool or tub filled with cold water, typically maintained at a bracing temperature that delivers the physiological benefits associated with cold exposure. The facilities are located near the gym, making it convenient to transition from exercise to recovery. Both the sauna and cold plunge are included in your membership with no additional cost. They are accessible throughout the day, though peak usage is after the Morning Burn and in the late afternoon.

The most common protocol at NS involves alternating between sauna and cold plunge. A typical session starts with 10 to 15 minutes in the sauna, followed by 1 to 3 minutes in the cold plunge, repeated for two to three rounds. This contrast therapy is believed to improve circulation, reduce inflammation, speed muscle recovery, and boost mood through the release of endorphins and norepinephrine. Many members make this a daily ritual, often socializing during sauna sessions while the cold plunge is a more individual, focused experience. The routine takes about 30 to 45 minutes and leaves most people feeling refreshed and energized.

Members regularly report improved sleep quality, faster muscle recovery, reduced stress, and a general sense of well-being from consistent sauna and cold plunge use. While scientific evidence on cold exposure and sauna benefits continues to develop, the subjective experience is consistently positive across the NS community. The cold plunge in particular has become a cultural marker of the NS experience. Getting through those first uncomfortable seconds of cold water is a small daily challenge that builds mental resilience. Over time, most members find that they look forward to the cold plunge rather than dreading it.

If you have never done a cold plunge, start gradually. Begin with shorter durations of 30 to 60 seconds and work up to longer exposures over your first week. Focus on controlling your breathing rather than fighting the cold. The sauna is more intuitive for beginners but stay hydrated and leave if you feel lightheaded. Do not use the cold plunge if you have untreated cardiovascular conditions. The NS community is supportive of beginners, and experienced members will happily share tips on breathing techniques and building cold tolerance. You can apply at ns.com and add sauna and cold plunge to your daily routine from day one.