Cold plunge after a workout: when is the right time?
In this article
It depends on your goal. After endurance sessions, matches and competition days, plunging soon after helps with soreness and feeling ready again. If your main goal is building muscle and strength, avoid plunging right after lifting: a study in The Journal of Physiology found that regular cold water immersion straight after strength training reduced gains in muscle mass and strength. Plunge on other days, in the morning, or several hours later.
Cold water after training is one of the oldest recovery habits in sport. The research behind it is good news for most people, with one important exception.
Where it helps: soreness and getting ready again
Meta-analyses of randomised trials show that cold water immersion after exercise reduces muscle soreness compared with passive rest, with the best results at about 10–15°C for 10–15 minutes. That is why teams use it between matches, during tournaments and after long endurance sessions, when the priority is feeling fresh for the next effort.
Where to be careful: building muscle
In a 12-week study published in The Journal of Physiology in 2015, people who sat in 10°C water for 10 minutes after each strength session gained less muscle mass and strength than those who did an active cool-down instead. The researchers also measured a weaker muscle-building response in the days after training. Later studies point in the same direction for muscle growth, while the effect on endurance training appears smaller.
The practical takeaway is about timing, not about giving up cold water.
How to time it for your goal
| Your goal | When to plunge |
|---|---|
| Endurance, team sports, competition | Soon after the session, especially on busy match or race days |
| Muscle and strength | On non-lifting days, in the morning, or several hours after lifting |
| General wellbeing | Whenever it fits your routine; mornings work well for most people |
Making it a habit
The easiest way to get the timing right is to have the water ready when you need it. With a chiller and the Smart App schedule, your cold plunge is at your chosen temperature after training or first thing in the morning, without planning around ice. For gyms and clubs with many users a day, see AirTub Pro; for home, AirTub Home.
Frequently asked questions
How long should I wait after lifting?
If muscle growth is your priority, keep cold water away from strength sessions: use it on other days or several hours later.
Is it fine after a run or a match?
Yes. That is where the evidence for less soreness is strongest.
Sources
- Roberts LA 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.
- Machado AF et al. Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? Sports Medicine, 2016.
- Wang H, Wang L, Pan Y. Network meta-analysis of cold water immersion doses. Frontiers in Physiology, 2025.
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Ready for your own cold plunge?
Keep reading
TrainingCold plunge for runners, padel players and CrossFit athletes
Runners and padel players can plunge soon after long runs, matches and tournament days, when feeling fresh for the next effort matters most. CrossFit and strength athletes should keep cold water away from heavy lifting sessions and use it on conditioning days, rest days or several hours later. Around 10–15°C for up to 10 minutes is a good recovery setting. 1 min read
SetupCold plunge in winter: what changes and how to adapt
Winter is easy on the chiller and harder on you. Keep the lid on, shelter the chiller from direct rain and snow, consider setting the water a degree or two warmer, and plan a warm place to dry off and get dressed right after. In long freezing spells outdoors, ask us for advice for your location, or move the cold plunge indoors. 1 min read
Water careHow often should you change cold plunge water?
With the included filtration only, change the water about every 30–40 days. With UV XL or Ozone, every 2–3 months, and with both together every 3–4 months. Getting in sweaty or without a shower shortens these times; showering before you plunge and keeping the lid on lengthens them. 1 min read
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