RAIDO Recovery Facilities
- Traditional sauna at 90 degrees
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Ice bath at 5 degrees​
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Mobility room with mats, foam rollers and massage balls​
Single Entry Session
$30 - single entry
$285 - 10-pass
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RAIDO Recovery Session includes use of the Traditional Sauna and Ice Bath and Mobility Room.
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Bring 2x towels, one for sitting on in the Sauna and one for drying off after the session.
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Shower before your session and before using the ice bath.
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Each session slot can accommodate up to 4 people.
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The session time is 1 hour​, we ask that you leave the sauna and ice bath at this time. You are welcome to stay longer in the mobility room.
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Booking via website.
RAIDO Training & Recovery Membership
Membership holders have access to one RAIDO Recovery Session per week.
​Session booking is required. Book via the website and use your membership to pay.
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New to Sauna and Ice Bath?
This is a traditional sauna set at 90°C. Traditional saunas have an electric or wood fired heater with hot rocks on top. During your session you can use the ladle to gently pour water on the rocks to create steam. The increased humidity makes the heat transfer to your body more efficient, hence making it seem hotter. We recommend no more than 2 ladles at a time to avoid damaging the heater and burning your nose when breathing.
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Ice bath is set to 5°C. The temperature may vary depending on how many people are using the ice bath.
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At these temperatures, we recommend about 10-15 min in the sauna (get out when your heart rate is doing zone 3 cardio or you can think of nothing you would rather do than an ice bath).
Have a rinse in the shower before jumping in the ice bath!
1-3min in the ice bath should do the trick, focus on calm, slow breaths. Get out when your heart rate has dropped back to resting. Submerge down to your neck, or whatever you are up for.
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Head back to the sauna and enjoy the bliss. Laying down is nice, however you might get quite dizzy.
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Repeat for 2-3 rounds.
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Keep your ego out of it and listen to your body. There is a lot going on here for the body to deal with, so don't go too hard if you are not used to it. Being well hydrated is important. You might also want to use a sauna hat or wet your hair in the shower.
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Sauna benefits that might be of interest include increased red blood cell volume (similar effect as altitude training). This works best if you go in after a cardio session. The sauna also increases the body's production of growth hormone (IGF-1). Good news for muscle development and recovery! The ice bath is great for reducing inflammation. Get your soar fingers in there! (Yes, it hurts, but your body adapts after a couple of sessions).
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We suggest a nice stretching/ foam-rolling session in the mobility room after your sauna and ice session.