Protocols & Goal Guides
HOW TO USE
THE POD
Every session is 1 hour. What you do with it depends on your goal. Pick your protocol below and follow the steps — each one is backed by the science of thermal stress adaptation.
80–90 °C
Sauna temperature
3–8 °C
Ice bath temperature
3–5 rounds
Recommended rounds
1 hour total
Session duration
500 ml per round
Hydration
CHOOSE YOUR GOAL
Tap any protocol to expand the full step-by-step guide.
GENERAL RULES
Apply these to every session, regardless of goal.
Hydrate before, during and after
Drink at least 500 ml before entering. Bring a water bottle. Dehydration amplifies dizziness and reduces the benefits.
Wear swimwear and bring sliders
Sliders protect your feet on wet surfaces. A towel is essential for the sauna benches.
You have 1 hour total
Plan your rounds in advance. Allow time to shower and change within your slot.
Wipe down all equipment
Leave the pod as you found it. Wipes are provided. This is a shared space — respect it.
No alcohol before sessions
Alcohol and extreme heat or cold is dangerous. Do not enter if you have been drinking.
Check with your GP if unsure
Cardiovascular conditions, pregnancy and certain medications may be contraindicated. When in doubt, ask your doctor first.