Heat, cold and stillness. Real recovery, guided by our team. No experience needed.
New here?
Recovery is the deliberate practice of helping your body and mind reset, through heat, cold and stillness, so you train better, sleep better and handle everyday stress.
Exercise puts stress on the body. It is the recovery afterwards, not the workout itself, where fitness, strength and endurance actually improve. Skip it and the research is consistent: slower gains, higher injury risk, and a harder time staying consistent.
But recovery is not only for athletes. Heat and cold exposure, and structured rest, help shift the body out of fight or flight and into rest and digest, the state where stress actually resolves.
Never used a sauna, Cold Plunge or float bed? That is completely normal, and our team will guide you through any of it, any time you ask. We also run guided first sessions with a coach, so your first visit can be shown, not guessed. Just ask at the desk. Most people build up over their first few visits, not their first one.
What’s in the Recovery Hub
A few ways to recover, each usable on its own or together.
Cold Plunge
A short, sharp cold immersion. Most people build from 30 to 60 seconds in the water as they adjust.
- Eases sore, tired muscles
- Sharpens focus and lifts mood
- Leaves you clear-headed
Finnish sauna
Traditional dry heat, 70 to 100 degrees. 8 to 12 minutes is a good starting point. Booked together with the Cold Plunge, so you can move between the two.
- Eases tight, tired muscles
- Supports circulation and relaxation
- The heat half of contrast therapy
Infrared sauna
Gentler radiant warmth at a lower air temperature, so you can comfortably stay in longer. Booked as its own session. 15 to 20 minutes suits most people.
- A softer option if traditional heat feels like too much
- Good for a longer, slower wind down
- Easy to pair with a gym session
Zero Gravity Dry Float
Lie on a heated bed suspended over 400 litres of warm water. Weightless, with no water contact at all. Sessions run 10 to 45 minutes.
- Deep calm, quiet mind
- Releases tension, no water, salt or shower needed
Normatec compression therapy
Compression boots that squeeze and release from the feet up while you sit back.
- Flushes out heavy, fatigued legs
- Supports circulation after training
- Easy, hands-off recovery
How to use them together
New to recovery? Try the Red Shed Circuit
Our recommended way to use the sauna and plunge together. A simple, repeatable sequence rather than guesswork.
Heat
8 to 12 minutes in the Finnish or infrared sauna. Let your body warm through and breathe slowly.
Cold
New to cold water? Start with 30 to 60 seconds in the plunge. Build to 2 or 3 minutes over a few visits. Focus on your breath, not the clock.
Rest
5 to 10 minutes to sit, rehydrate and let your heart rate settle before the next round.
Repeat for 2 or 3 rounds. Finish on heat if you are winding down for the evening, finish on cold for an energising lift.
What one booking covers
The Finnish sauna and Cold Plunge are booked together as one session, so you can move between the two as you like. That is contrast therapy, and it is a single booking, not two.
The infrared sauna, the Zero Gravity Dry Float and Normatec compression therapy are each booked separately, and each counts as a session of its own. If you are using more than one in a visit, book each one.
Prefer stillness? Try the float on its own, 10 to 45 minutes, no heat or cold at all, or as a fourth step after the Circuit.
Why recovery works
Exercise puts stress on the body. It is the recovery afterwards, not the workout itself, where fitness and strength actually improve. Regular sauna use is associated with better cardiovascular health and better sleep. Cold water immersion is widely used by athletes to ease muscle soreness and feel recovered faster, especially after endurance efforts. And good sleep remains the single most important recovery tool there is. Everything here is designed to support it, not replace it.
Good to know
Recovery is not recommended for everyone in every circumstance. Check with your doctor first if you are pregnant, have a heart condition or epilepsy, or are otherwise unwell, and never use the sauna or Cold Plunge alone if any of this applies to you.
Stop and tell a team member straight away if you feel dizzy, unwell or unusually short of breath. New to any of this? Just ask. We are always happy to walk you through it in person.
Ways in
- Recovery membership, $45 per week, unlimited access to every recovery service > Join on the Recovery page
- Every Red Shedder membership includes recovery in your weekly sessions. Gold and Platinum include unlimited recovery > See memberships
- Casual visit, pay per session, 9am to 5pm Monday to Friday without a fob > Casual visits
- Ten pack, ten sessions across rowing, gym and recovery, valid 12 weeks > Ten packs
When you can come in
- Casual recovery visits (no fob) are 9am to 5pm, Monday to Friday.
- Recovery with fob access (Red Shedders and ten pack holders) is any time 5am to 8pm daily, with a booking.
- Full details and a quick “can I get in right now?” table. See hours.