Cold plunge for runners, padel players and CrossFit athletes

Different sports, different needs. Here is how to use a cold plunge around your training, sport by sport. The general evidence and timing rules are in Cold plunge after a workout.

Runners and cyclists

• Best moments: after long runs or rides, intervals, races and back-to-back training days.
• Setting: 10–15°C for up to 10 minutes, legs and hips fully under.
• Why: research shows cold water immersion reduces muscle soreness compared with passive rest, and the effect on endurance adaptations appears smaller than on muscle growth.

Padel, tennis and team sports

• Best moments: between matches on tournament days, and after hard training sessions or games.
• Setting: 10–15°C for 5–10 minutes; on match days, keep it short so you are not stiff when you play again.
• For clubs: a cold plunge courtside is a strong extra for members. See AirTub Pro and our guide for businesses.

CrossFit and strength training

• Best moments: conditioning and endurance days, rest days, mornings, or several hours after heavy lifting.
• Avoid: plunging straight after heavy strength sessions if building muscle and strength is your main goal; a 12-week study found this reduced gains in muscle mass and strength.
• Competition weekends: plunging between events is fine when recovering for the next workout matters more than long-term adaptation.

For everyone

• New to cold water? Start with 12–15°C for 2–3 minutes. See Cold plunge safety.
• For a daily wellbeing routine outside training, 7–10°C for about 5 minutes. See How to Plunge.

Athletes who plunge with AirTub share their routines in Real Stories.

Sources

• Machado AF et al. Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? Sports Medicine, 2016.
• 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.