Ice Baths

From the heat to the cold, balance your body and sharpen your mind

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Bathing hall with four empty stone-clad cold plunge baths facing each other across a pale flagstone floor, with hanging ferns and a wall clock at the far end

Row of cold plunge baths under skylights with potted ferns along the ledge and a warm-lit timber sauna at the end of the room

Stone-clad cold plunge baths filled with still water, with a wall clock and a temperature plaque above

Room of four stone-clad cold plunge baths with temperature signage on the wall and a fluted glass window

Plunge into precision-controlled cold. From beginner to advanced, our ice baths are crafted for recovery, focus, and transformation.

Your cold, your way

Choose between 3°C for advanced plungers or 14°C for beginners — both delivering powerful, proven benefits.

Pure and perfect every time

Filtered, sanitised, and monitored continuously to NSW Health regulations for the safest, cleanest ice bath experience.

Steam rising off an ice bath as someone lowers in

Plunge into pure cold. Awaken your senses, ignite recovery, and leave with renewed clarity, strength, and lasting energy.

A woman in a blue swimsuit stands in one cold plunge pool talking to a man in the pool beside her, both chest-deep in the water

For one or two

Single baths for total immersion or duo baths for a shared, focused recovery session.

A smiling man rests his arms along the edge of a cold plunge pool, steam rising from the water around him

Reap the rewards

Boost focus, improve sleep, and accelerate muscle recovery — lasting benefits from minutes in the ice.

The facts

3°C
Advanced setting: 14°C
Beginner setting: NSW Health
Compliant, monitored continuously: 30 sec
A real session, to start

You get access to everything in the club: the Finnish sauna, infrared sauna, ice baths and steam room, every session
Private, spacious and luxurious change facilities
Open 6am to 11pm, every day of the year

In detail

What is an ice bath?

An ice bath is a tub of chilled water you sit in up to the shoulders, usually for anywhere between thirty seconds and a few minutes. Cold plunge pool, cold plunge tub, cold immersion and cold water immersion all describe the same thing.

Ours are plumbed, chilled and filtered rather than filled by hand, so the water is the same temperature on a Tuesday morning as it is on a Saturday afternoon. There is nothing to set up and nothing to buy.

How to start

Always listen to your body. Even 30 seconds is a great place to start.

Get in steadily and focus on slow, deep breaths to calm your body. Build up over weeks rather than in a single session, and warm up gradually afterwards.

What the research says

These are the topics research has examined, and how much weight each one can bear. Every finding is an association rather than proof, and the papers behind them are published in full.

Established evidence
Muscle recovery
Cold water immersion after hard training is associated with better recovery of muscular power in the following 24 hours.
Emerging evidence
Mental health
A prospective cohort study found frequent sauna use associated with a significantly reduced risk of developing psychotic disorders.
Emerging evidence
Sleep
The accelerated drop in skin temperature after cold immersion is associated with better-regulated sleep following exercise.

Read the research and its sources ›

Ice Baths frequently asked questions

How cold is it?

Two settings: 3°C for advanced plungers and 14°C for beginners.

How long should I stay in?

Thirty seconds is a real session. Build up from there — there is no minimum and no guided round.

Is the water clean?

The water is cleaned, filtered, sanitised and monitored continuously, fully compliant to NSW Health Standards.

Do I have to use the ice bath?

No. Every session includes every facility, and you choose what you use.

Is there anyone who should take care?

Heat and cold both put load on the heart and the circulation. That is most of the point of them, and it is also why some people should check before they start.

Speak to your doctor first if you are pregnant, if you have a heart condition, if your blood pressure runs high or low, or if you take medication for it
Do not use the sauna, steam room or ice baths after drinking alcohol
Stop and get out if you feel dizzy, faint, unwell or simply unsure — heat and cold place real physical stress on the body and there is nothing to be gained by pushing through
Cool down gradually rather than all at once, and drink water between rounds
Our clubs run unstaffed for part of the week. If you have a condition that could mean you need someone on site, contact the team and ask when the club you use is staffed
You must be 18 or over to use the clubs

None of this is medical advice and our staff are not qualified to give any. If you are unsure whether heat or cold is right for you, ask your GP before your first session.

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