What to Actually Do in the Recovery Areas (and Why)
If you’ve walked past our recovery area and weren’t quite sure where to start, you’re not alone. Here’s a simple guide to getting the most out of what we have at The Mill.
How to Use Our Outdoor Recovery Area
Our outdoor recovery area is the perfect place to start. Here’s a simple contrast therapy protocol to follow:
- Sauna first – spend around 15 minutes in our traditional outdoor sauna. Let your body heat up fully before moving on.
- Cold plunge – follow with a short burst in the cold plunge pool. Ensure you rinse in the shower first. If you’re new to cold water immersion, start shorter at around 30 seconds and build up from there.
- Repeat if you’d like – one to three rounds works well for most people.
- Always end on cold – Finishing cold helps bring inflammation down, activates the nervous system, and leaves you feeling sharp rather than sleepy.
Interested in Our Indoor Recovery Area?
If you’re looking for something a little more private and targeted, our indoor recovery area features two infrared saunas, which you can book out entirely to yourself.
Unlike traditional saunas which heat the air around you, infrared saunas penetrate the skin more directly at a lower ambient temperature, making them a great option for those who find high heat uncomfortable.
An infrared session is typically longer, around 40 minutes, so set aside a bit more time and treat it as a dedicated recovery session in itself. We also have Normatec compression boots and Hyperice massage guns available indoors.
When to Use It
Timing matters more than most people realise. Cold immersion is excellent after cardio, conditioning sessions, team sport, or a big day on the slopes. It helps reduce soreness and get you feeling ready to go again sooner.
Where it gets more nuanced is after heavy resistance training. Research suggests that regularly using cold immersion immediately after strength sessions can interfere with the inflammatory response your body needs to build muscle and develop strength over time. If gaining muscle or maximal strength is your primary goal, it’s worth saving the cold plunge for rest days or after non-strength sessions rather than making it a post-lifting habit.
The sauna, on the other hand, is a great addition any time. Heat exposure doesn’t carry the same trade-offs and has solid evidence behind it for supporting recovery across all training types.
A Quick Note on Hygiene
Please bring a towel, shower before entering the sauna or plunge pool, and again afterwards. It keeps the space enjoyable for everyone… and that post-plunge shower will feel incredible anyway.
Not Sure Where to Start?
Our team is always around to help. Whether you’re a member or a casual visitor, feel free to ask one of our coaches or staff to walk you through it on your first visit.