Here is everything you need to know.
That’s exactly why you should try it.
You don’t need to be a wellness expert, a regular sauna-goer or someone who loves cold water. You don’t need to know the “right” routine.
Come curious. Try something new. Stay with what feels good.
And who knows — you might leave wondering why you didn’t try it sooner.
Everyone starts somewhere.
Whether you’re completely new or already have your favourite sauna ritual, you’re welcome here.
There’s no minimum time, no set routine and no expectation to use everything. Your session is yours to shape.
Sauna. Ice. Steam.
Try one. Try them all. Come back to your favourite.
Finnish sauna
90°C — sit on the lowest bench for a milder start
Ice baths
3°C and 14°C — whichever you prefer
Infrared sauna
70°C — gentle dry heat
Steam room
45°C — wet heat at high humidity
Your first visit, step by step.
Getting started is completely seamless and self-guided.
Download the XtraClubs app
Grab the app on iOS or Android to set up your profile in seconds.
Book your session
Choose your location, pick a time that suits your day, and lock in your first visit.
Scan in at the door
When you arrive, open your app, tap to scan your digital pass at the entrance, and walk right in.
Change and unwind
Head to the changerooms, store your belongings, grab your towel, and step into the experience.
There is no right or wrong way. Always listen to your body and find your own flow.
If you want somewhere to start, here is a 90 minute round that works well for a first visit. Skip anything, stay longer anywhere, leave whenever you have had enough.
- 0:0010 min
Arrive and settle
Swipe in, change, shower, fill your water bottle. No rush — the clock is generous. - 0:1010–15 min
Finnish sauna, lowest bench
90°C. The lowest bench is the mildest place in the sauna. Leave the moment you have had enough, that is the whole rule. - 0:252 min
Cool down first
Step out, breathe, take a cool shower, hydrate. Let your heart rate settle before the cold. - 0:2730 sec–2 min
Ice bath
Start in the 14°C, and keep your hands and feet out of the water if it feels intense. Try to focus on slow breaths, and get out whenever you want to. Even 30 seconds is a great start. - 0:3010 min
Steam room
45°C and high humidity. Enjoy the gentle heat and warm back up. - 0:4015 min
Go round again
Sauna, cold, steam. Stay for as long as feels comfortable, and adjust each round to suit your body. - 0:5515 min
Infrared sauna
70°C of gentle dry heat. A soft way to finish. - 1:1020 min
Rinse, dress, sit for a minute
Enjoy a warm shower, take your time in the change rooms, and hydrate well. Let that restored, easy feeling stay with you.
Listen to your body
- Go by feel rather than the clock. If something doesn’t feel good, that’s your cue to ease back.
- Drink water between every round
- Cool down before the cold
- One round is a complete session. So is three
Don’t think you’ll like the cold? You’re not alone.
Most people who try an ice bath for the first time aren’t exactly excited about getting into freezing water. But once they experience the rush, the clarity and that almost euphoric feeling afterwards, many find themselves coming back for more.
Start small
You don’t need to be tough, experienced or stay in for long. Even 30 seconds is enough for your first time. Start with what feels manageable and build gradually over time.
Keep your hands and feet out
If the cold feels intense, try keeping your hands and feet above the water when you first get in. It can make the initial shock feel more manageable while you settle into the cold.
Breathe slowly
The first moments can feel intense. Focus on slow, steady breaths and give yourself time to settle. There’s no need to fight the cold — just breathe and let your body adjust.
Listen to your body
There’s no right amount of time. If you feel uncomfortable, dizzy or unwell, get out. Your session is yours — stay for as long as feels right.
Walk in. Switch off.
Explore freely
Everything is open and available throughout your session. Move seamlessly between the Finnish saunas, ice baths, infrared saunas and steam room.
Find your rhythm
There’s no prescribed order or intensity. Stay where you want, move when you want, and take breaks whenever you need.
Leave feeling refreshed
However you choose to spend your session, the goal is simple: time for yourself.
If you’re wondering…
Do I need to know what I'm doing?
No. There's no experience required and no right way to use the space. Move between them in whatever order suits you, stay as long as feels good, and leave whenever you have had enough.
Do I have to use everything?
Not at all. Everything is available, but you choose what you want to experience. Spending your whole session in the sauna is a complete visit, and so is skipping the ice.
How long should I stay in the sauna or ice?
As long as it feels right for you. Always listen to your body — in the ice, even 30 seconds is a great place to start, and there's no minimum time anywhere in the club.
Is there a recommended way to use XtraClubs?
There's no right or wrong answer but most people begin with the sauna to warm up, then move to the ice when they're ready. It's a lovely rhythm to follow, but feel free to find your own. Plenty of members finish in the steam room.
Can I visit alone?
Yes, absolutely! Many of our guests visit by themselves. It's a great way to enjoy the experience at your own pace, and you'll be in warm, welcoming company the entire time.
We asked our members what keeps them coming back.
Here’s what they said about the atmosphere, the reset, and how it fits into their days.
13 member stories
A sanctuary from the daily noise
No phones. Just yourself. Zen. Calm. Retreat.
Green Square member Safe, welcoming and relaxed
I’ve never once been bothered or felt uncomfortable… It’s a very clearly unisex space, but provides heaps of privacy where it matters.
Bondi Junction member Instant relaxation walking in
As soon as the brand scent hits me on the street, I already feel relaxed.
Manly member From cold-hater to obsessed
As someone who literally moved across the world because I hate the cold, I never thought I’d become obsessed with ice baths! The feeling is incredible. No matter how stressed or overwhelmed I am, I get out feeling completely reset, like someone pressed a restart button on my brain and body. And going straight from the ice bath into the sauna must be one of the best feelings in the world. It’s this incredible mix of calm, euphoria and feeling completely high on life.
Bondi Junction member A total brain reset
It’s like a reset for my anxious brain. I enter a deeper state of stillness where my heart and mind are coherent.
Marrickville member Dropping stress fast
From my very first contrast session I could feel my cortisol levels drop, and I was way more relaxed throughout my days.
Bondi Junction member Post-session bliss
I find that when I am driving home I am in such a state of bliss which I completely attribute to the sauna… it sets me up for a big yummy sleep.
Green Square member Leaving feeling renewed
You can really switch off, recharge the batteries, and leave every single time feeling reborn.
Marrickville member Deeper, better sleep
The improved sleep quality is a big one for me. I was struggling getting proper rest for some time, but after including contrast therapy into my routine, I feel more refreshed.
Green Square member Next-level muscle recovery
Muscle and joint recovery has been huge. I can now train harder effortlessly due to the hot/cold nearly eliminating any stiffness.
Bondi Junction member Accelerating healing
After surgery, my rehab and recovery fast-tracked due to XtraClubs. My healing increased significantly.
Manly member Chosen over the gym
I cancelled my gym membership to use my budget for this. It provides excellent value — no frills, but still feels like an indulgent and relaxing space.
Marrickville member On top of the basics
The ultimate cheat code to supercharge your wellness, on top of nutrition and exercise.
Green Square member
Scroll for more member stories
Your first session starts here.
No experience. No expectations. Just come in and make it yours.
