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Practical guides on choosing, setting up and using a cold plunge at home or in your business, from the team behind AirTub.
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
TrainingCold plunge after a workout: when is the right time?
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. 1 min read
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