Cold plunging: a guide to temperature, duration and effects

10–15 °C

Start here. The goal is to let your breathing settle down, not to make it difficult.

3–5 °C

That's where most people who swim regularly are. Colder isn't better—it's just colder.

11 min

Total time spent in the cold per week, spread out over several occasions.

3–4 times

Once a week is enough. Consistency beats intensity.

Weeks 1–2

10–15 °C · 2–3 minutes

Bend down to your chest, and exhale slowly. Stand up before you start shivering uncontrollably.

Weeks 3–6

8–10 °C · 3–4 minutes

It's becoming a habit now. Three to four times a week is just right.

After that

3–5 °C · 2–5 minutes

Stay here. How long you should stay →

The key factor: the temperature must remain stable

With ice packs in a barrel, the temperature will be 4 °C after ten minutes and 9 °C after an hour. Your body never experiences the same thing twice—so there’s no way to know what actually works for you.

A built-in cooling system maintains a temperature of 4 °C even on a Tuesday morning in November. The five-stage filtration system keeps the water clean for months.

Are cold baths and ice baths the same thing?

In practice, yes. "Cold bath" is the broader term; "ice bath" is often used to refer to colder temperatures, below about 8 °C.

How often should you take a cold bath?

Three to four times a week, for a total of about eleven minutes in the cold. Consistency is what makes the difference—not single, long baths.

Can you take cold baths outdoors all year round?

Yes, with a cooling system. Without cooling, the water heats up to the ambient temperature in the summer and becomes too hot.

Who should be careful?

If you have a heart or vascular condition, high blood pressure, or are pregnant—talk to your doctor first. Never swim alone at first.