Book Your Private Recovery Room

Hot & Cold Therapy + Infrared Sauna

Recover in complete privacy at Training Day Gym – no strangers, no distractions. Now you can.

Available to book in Burwood, Clayton, and Scoresby.

50 minutes private access - Full-spectrum infrared sauna + ice-cold plunge
Available to both members and casual users during staffed hours only
Bookings essential via front desk or online.

Why Choose Our Private Recovery Room?

No awkward sharing with strangers
Our brand-new Private Recovery Room gives you everything you need with zero awkward small talk. You don't share this space with anyone else - it's 100% private. Perfect for anyone pushing hard in the gym or just needing a mental reset.

Professional-grade hot/cold therapy
The heat helps you loosen up, sweat it out, and boost blood flow. The cold brings inflammation down, resets your system, and gives you that post-plunge high everyone talks about (yep, it's real). Together, they form the ultimate contrast therapy.

Premium infrared sauna technology
Full-spectrum infrared sauna that heats you directly rather than the air around you. Perfect for post-workout recovery, muscle healing, and detoxification. Much more bearable than traditional saunas at 50-60 degrees compared to 85 degrees.

Flexible booking times
Open during all staffed hours across our three Melbourne locations. Same-day bookings welcome.

Expert guidance included
Perfect complement to your personal training sessions or group fitness classes. Our qualified staff provide guidance on optimal contrast therapy protocols.

The Science Behind Contrast Therapy

Contrast therapy works by triggering a powerful vascular response in your body. When you alternate between heat and cold, your blood vessels first dilate (expand) in the sauna, then constrict (narrow) in the cold plunge. This cyclical process of dilation and constriction creates what recovery experts call the "vascular pump effect" - dramatically enhancing circulation and blood flow.

Research supports these benefits scientifically. Over 50 published research papers document contrast therapy effects, with 13 human-tested studies showing clear evidence of impact. The heat exposure activates heat shock proteins (HSPs), which repair damaged muscle proteins and help your muscles recover faster. Meanwhile, cold immersion reduces lactic acid buildup after intense exercise - meaning less muscle soreness and faster fatigue recovery. Together, these mechanisms create a synergistic effect that speeds up recovery better than either sauna or cold plunge alone.

Recovery Services Available

Hot/Cold Contrast Therapy
Alternating between our full-spectrum infrared sauna and ice-cold plunge tub. This combination triggers natural endorphin release that leaves you feeling lighter, clearer, and just... better.

Full Spectrum Infrared Sauna
Professional-grade sauna featuring advanced heating technology that penetrates deeper than traditional saunas. Detoxify, aid muscle recovery, increase metabolism, and boost collagen production.

Private room hire (50-minute sessions)
Complete private access to both infrared sauna and cold plunge facilities. No sharing, no distractions, completely yours.

Add-on services

• Massage gun included with every session

• Towels available for purchase (or BYO)

• Bring a mate option for an additional $10

• Members receive priority booking and discounted rates

Comprehensive Recovery Benefits

Muscle & Joint Recovery Contrast therapy accelerates recovery by reducing delayed-onset muscle soreness (DOMS) and inflammation. The alternating temperatures reduce micro-tears in muscle tissue and facilitate faster healing. Athletes report noticeably less soreness 24-48 hours after contrast sessions compared to passive recovery.

Cardiovascular & Circulatory Benefits The vascular pump effect improves heart health and circulation efficiency. Regular contrast therapy strengthens blood vessel function, improves oxygen delivery throughout your body, and enhances overall cardiovascular adaptations - benefits that compound with repeated sessions.

Immune System & Detoxification Cold plunges stimulate white blood cells that fight illness and boost immune response. The temperature contrast activates your lymphatic system, helping flush metabolic waste and toxins more effectively than heat alone. Regular users report fewer illness days and improved resilience.

Mental Health & Cognitive Clarity Heat exposure reduces cortisol (stress hormone) and promotes relaxation, while cold immersion sharpens mental focus and clarity. The alternating sensations create a controlled stress response that, over time, builds mental resilience and stress adaptability - similar to meditation benefits but faster.

Metabolic & Detoxification Support Full-spectrum infrared penetrates deeper into tissues, triggering enhanced detoxification through sweating. Combined with cold immersion's immune activation, this dual approach supports your body's natural detox pathways more comprehensively than single-modality recovery.

Safety Considerations & Medical Guidance

Before using contrast therapy, consider your health status. If you have cardiovascular conditions (heart disease, high blood pressure), pregnancy, or other significant health concerns, consult your healthcare provider first. Contrast therapy is generally safe, but medical clearance ensures it's right for your situation.

Optimal protocol for safety and results: Start with the sauna for 15-20 minutes, then cold plunge for 1-3 minutes. You can complete 2-3 cycles of this hot-cold alternation, always ending with cold exposure. Practise this routine 2-4 times per week for best results - this frequency allows your body to adapt while avoiding overuse.

Stay hydrated before, during, and after your session. Recovery sessions are intense and dehydration can amplify temperature stress. Bring your water bottle and sip throughout.

How to Book Your Recovery Session

Online booking system
Book 24/7 through our online booking platform. Select your preferred location and time slot.

Phone booking option
Call the front desk at your preferred Training Day location:

Staffed Hours (All Locations):

Monday - Thursday: 8am to 9:30pm

Friday: 8am to 8:30pm

Saturday - Sunday: 9am to 5pm
Staffed hours vary on public holidays

Same-day availability
Walk-ins welcome during staffed hours, subject to availability. We recommend booking ahead to secure your preferred time.

Optimal Session Protocol 

Maximise your recovery benefits by following this science-backed structure during your 50-minute session: Begin with 15-20 minutes in the infrared sauna to warm muscles and prepare your cardiovascular system. Then transition to the ice-cold plunge for 1-3 minutes - start shorter if you're new to cold exposure. Rest briefly, then repeat this hot-cold cycle 2-3 times, always ending your session with cold immersion for maximum immune and mental clarity benefits.

For best results, book your session immediately after workout or training class. The warmth and fatigue from your workout amplify contrast therapy benefits. Alternatively, schedule recovery sessions on your active rest days (2-4 times per week) to support ongoing adaptation and cumulative health gains.

What to bring: Swimwear or comfortable workout clothes, water bottle for hydration. Towels available for purchase or bring your own.

This is real wellness, without the fluff. Full private access. Calm, quiet, and completely yours.

Mental Health & Athletic Performance

Beyond physical recovery, contrast therapy delivers powerful mental and performance benefits that many users don't realise. Sauna heat reduces cortisol (your stress hormone) while promoting relaxation and mental clarity - similar to meditation benefits. The infrared warmth allows your nervous system to downshift from fight-or-flight mode into rest-and-digest recovery.

Cold plunges trigger controlled stress followed by resilience building. The initial cold shock releases adrenaline and norepinephrine for mental clarity and focus, while repeated exposure trains your body to handle stress more effectively. Over time, this builds genuine mental toughness and adaptability that extends beyond the recovery room into daily life.

Athletic performance improvements are measurable. Research shows that regular contrast therapy sessions improve counter-movement jump performance and explosive power during competition - benefits that matter for HIIT athletes, boxers, and strength trainers. The faster muscle repair from contrast therapy means less downtime and more training at peak performance levels.

Perfect for pre or post HIIT classes, Boxing sessions, Strength & Conditioning training, or as part of your overall membership benefits.

Available now at our Burwood, Clayton, and Scoresby locations.

Ready to book your private recovery session?

Contact your preferred location or join our Training Day community to get started.

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