Recovery isn’t a luxury bolted onto training. It’s part of how training works. The sauna and ice bath at Sharpe Athletic in Fitzroy sit in a private room at the front of the facility, included with every personal training session and gym membership.
What’s in the room
The sauna runs hot, dry heat, comfortable for 15 to 20 minutes at a stretch. The ice bath sits at 8–10°C and is built for 2 to 5 minute exposures. Both are maintained daily. The room is private and capped, no waiting, no shared bookings with strangers, no commercial gym queues.
Why contrast therapy matters
Heat exposure dilates blood vessels, increases circulation, and reduces stiffness. Cold exposure does the opposite, vasoconstriction, reduced inflammation, and a sharp neurological reset. Cycling between the two creates a pumping effect through the cardiovascular system that flushes the body more effectively than either does alone.
The research backs the obvious: regular sauna use is associated with better cardiovascular health and reduced all-cause mortality. Cold exposure improves recovery markers after hard training and supports nervous system regulation. None of this is mystical. It’s measurable, and it’s been used by athletes and serious trainers for decades.
For adults training two to four times a week, contrast therapy is the difference between accumulating fatigue and adapting properly. It’s particularly useful if you’re over 35, dealing with old injuries, or returning to training after time off. Recovery capacity is what limits most adults, not effort.
How to use it
A simple protocol: train, then 15 minutes in the sauna, 2 minutes in the ice bath, repeat once. Finish on cold. Members access the room as part of their session no extra booking, no extra fee. If you’re working with one of our personal trainers, recovery is built into your programme. If you’re using the facility independently with a gym membership, the room is yours to use whenever you train.
This is what training and recovery look like under one roof, properly integrated, properly maintained, and built into the membership.
