Alternating between the sauna, ice bath, and hot bath has become one of my weekly routines. Before it became trendy and common, I used to do it occasionally when I travelled. Nowadays, there are many options available. When I found a place near where I live a few years ago, I thought it was one of my best discoveries.
I like the idea of doing something uncomfortable. My body tends to tolerate heat well, but not cold. In the past, when I travelled to London or Japan during winter or a place with strong aircon, I needed more layers and jackets. Nowadays, I can tolerate both heat and cold well, which makes life easier.
It also helps me sleep better, but its effect on training recovery is marginal. I avoid ice baths after strength workouts and do them on aerobic days.
Once a week seems optimal for me, factoring in time, cost, and value. I like having a midweek recovery day. The time in the sauna and baths gives me a chance to relax, reflect, and focus on my breath. Once in a while, I also get to socialize with interesting people. In that sense, the routine is not only about recovery. It is also a weekly practice in discomfort, stillness, and reflection.
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