The Ultimate Training Day: How to Combine Your Workout and Recovery
Whether you're pushing through heavy squats at our Clayton facility or finishing a HIIT class in Burwood, your post-workout recovery deserves just as much attention as your training. At Training Day, we've invested in premium recovery facilities because we know that what you do after your workout can make or break your progress.
Let's map out the perfect wellness day at the gym, showing you how to stack your workout and recovery services for maximum benefit. From strength training to infrared sauna sessions and cold plunges, we'll help you create a routine that leaves you feeling stronger, recovered, and ready for whatever comes next.
Why Post-Workout Recovery Matters
Recovery isn't just about feeling less sore tomorrow. When you train hard, you create micro-tears in your muscles, deplete energy stores, and stress your nervous system. Your body needs the right recovery tools to rebuild stronger and prepare for your next session.
The combination of exercise, infrared sauna therapy, and cold plunge creates a powerful synergy that accelerates recovery, reduces inflammation, and helps you bounce back faster than traditional rest alone. Research shows that athletes who incorporate heat and cold therapy into their gym routine experience significantly less muscle soreness and improved performance in subsequent workouts.
The Science Behind Sauna and Cold Plunge
Contrast therapy, alternating between hot and cold, has been used by Nordic cultures for centuries. When you move from our infrared sauna to the cold plunge, you're giving your blood vessels a complete workout. The heat causes vasodilation (opening of blood vessels), while the cold triggers vasoconstriction (narrowing of blood vessels).
This vascular gymnastics creates a pumping effect that flushes metabolic waste from your muscles, delivers fresh oxygen and nutrients to tissues, and reduces inflammation more effectively than either treatment alone. Our infrared saunas operate at a comfortable 50-60 degrees compared to traditional saunas at 85 degrees, making them much more bearable while still providing deep tissue penetration.
Your Perfect Training Day Schedule
Morning Power Session (7:00 AM - 9:00 AM)
7:00 AM - Warm-Up Start with 10 minutes on our curved treadmills or Airdyne bikes to get your blood flowing.
7:15 AM - Strength Training (45 minutes). Hit one of our 13 lifting platforms with 17 squatting stations and competition-spec equipment, including Eleiko and Rogue bars. Focus on compound movements like squats, deadlifts, and bench press.
8:00 AM - Infrared Sauna (20 minutes): Head to our private recovery room. The infrared waves penetrate up to 4 centimetres into muscle tissue, promoting healing at a cellular level.
8:20 AM - Cold Plunge (2-3 minutes): Time for the ice-cold plunge. Yes, the first 30 seconds are intense, but focus on your breathing and let your body adapt. The cold brings inflammation down and triggers that natural endorphin release everyone talks about (and yes, it's real).
8:30 AM - Rest & Rehydrate: Take 10-15 minutes to let your body temperature normalise. Many members report feeling lighter, clearer, and energised after this combination.
Afternoon Recovery Protocol
For extended recovery or double-day training:
4:00 PM - Light Movement: 15 minutes of mobility work or yoga in our functional training space.
4:15 PM - Contrast Therapy Rounds
Round 1: 15 minutes sauna, 2 minutes cold plunge
Round 2: 10 minutes sauna, 2 minutes cold plunge
Round 3: 10 minutes sauna, 1 minute cold plunge
Tailoring Recovery to Your Training
After Heavy Strength Training
Use the infrared sauna for 20-25 minutes to promote blood flow and muscle relaxation. Wait at least 4 hours before cold plunging if muscle growth is your primary goal, as immediate cold exposure may blunt the hypertrophy response.
After HIIT or Cardio Classes
Jump straight into contrast therapy. The combination helps reduce lactic acid buildup from high-intensity work. Start with 15 minutes in the sauna, then 2-3 minutes in the cold plunge. Perfect for that "I hate you, I hate this class, I'll see you next week" feeling after HIIT.
On Active Recovery Days
Come in during staffed hours for a relaxed 30-minute sauna session followed by a brief cold plunge. This maintains blood flow to muscles and reduces residual soreness without the stress of training.
Maximising Your Recovery Room Experience
Our private recovery rooms at all three locations offer complete privacy, no awkward sharing with strangers. Here's how to make the most of your 50-minute booking:
Hydration is Key: Drink water before, during, and after your session. The combination of exercise and heat therapy causes significant fluid loss through sweat.
Start Gradually: New to contrast therapy? Begin with 10 minutes in the sauna and 30 seconds in the cold plunge, building up over weeks.
Focus on Breathing: During the cold plunge, controlled breathing helps manage the shock. Take slow, deep breaths to calm your nervous system.
Listen to Your Body: If you feel dizzy, overly fatigued, or unwell, exit the sauna or cold plunge immediately.
The Training Day Difference
What sets our recovery facilities apart isn't just the equipment; it's how they integrate with your complete training experience. Our infrared saunas feature full-spectrum technology that heats you directly rather than the air around you, making sessions more comfortable and effective.
Combined with our premium training facilities, from Eleiko bars to Hammer Strength machines, you're getting a complete performance and recovery solution under one roof. Our qualified staff can guide you through optimal recovery protocols based on your training goals.
Ready to Elevate Your Recovery Game?
Recovery isn't something that just happens; it's something you actively pursue. By combining your workout with strategic use of our infrared sauna and cold plunge facilities, you're giving your body the tools it needs to adapt, grow stronger, and perform better. Whether you're training at our Burwood location near Deakin University, our Clayton gym close to Monash, or our newest Scoresby facility, the same world-class recovery options are waiting for you.
Book your private recovery room session today and experience why Training Day takes your recovery just as seriously as your training. Your body will thank you, and your next workout will show the difference. All facilities feature private recovery rooms with infrared saunas and cold plunge pools available during staffed hours.