The Refresh Protocol

Our Signature Protocol

The Refresh Protocol

Sauna

20 min

Contrast therapy

20 min

Cold exposure

Level 3

From

$39

for 40 min total

Improve circulation and mobility throughout the body with this uniquely designed combination of both hot and cold therapies

The initial increase in body temperature in the sauna encourages the body to cool itself down through increasing blood flow and heart rate, contributing to cardiovascular conditioning, similar to the effects of moderate exercise. In combination with the traditional sauna, the contrast pools work to constrict (in the cold) and then dilate (in the hot) the blood vessels, creating a pumping like mechanism. These changes in blood flow over a contrast session, stimulates neurogenesis, increases endorphins levels, reduces inflammation, and accelerates muscle recovery.

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Why the Refresh protocol?

The Refresh Protocol is an adaptation of our nordic cycle however provides more of a challenge in the contrast therapy component. This protocol is ideal for individuals looking to improve muscle recovery, reduce inflammation and increase mental resilience.

Enhanced cardiovascular health

Sauna exposure mimics cardiovascular exercise, improving heart function and increasing physical endurance through increased heart rate and blood circulation

Reduced inflammation

Through alternating between our cold and hot pools contrast therapy works to minimise inflammation and muscle soreness by sequentially redistributing blood flow multiple times across a given cycle.

Improved mental resilience

The Refresh protocol prioritises time in the ice bath, providing an additional mental challenge to our typical contrast protocols. This training of mental resilience through regular cold exposure aims to help individuals build an improved stress response enabling them to better cope with other everyday stressors.

20 minutes

Stage 1: Traditional sauna

In the sauna, the body increases blood flow to the muscles and encourages the body to sweat in order to cool down. These thermoregulatory responses contribute to improved cardiovascular health, reduced muscle soreness and fight against inflammation throughout the body.

Increased

Energy
Focus
Immunity

Decreased

Fatigue
Inflammation
Stress

12-16 minutes

Stage 2: Contrast therapy

With more cold accumulated across the contrast therapy and less heat, the Refresh reduces the stress response to the cold whilst improving overall resilience to cold exposure.

Increased

Energy
Focus
Immunity

Decreased

Fatigue
Inflammation
Stress

Science hub

If engaging in this protocol later at night, finish your contrast therapy session in the hot pool. This ensures the body is actively cooling itself down which is complementary to our bodies need to cool down 1-2 degrees to get to sleep

The Nordic Protocol

Sauna

Contrast therapy

Steam room

Cold exposure

Additional Protocols

Afterburn

Nomad

Recover

Express

Refresh

Equipment

The Refresh Protocol

Our Signature Protocol

The Refresh Protocol

Sauna

Contrast therapy

Cold exposure

$39

Why the Refresh protocol?

Enhanced cardiovascular health

Enhanced cardiovascular health

Reduced inflammation

Reduced inflammation

Improved mental resilience

Improved mental resilience

Stage 1: Traditional sauna

Stage 2: Contrast therapy

Science hub

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