CONTRAST THERAPY
The most powerful recovery practice you can do at home. Two temperatures. One protocol. Both stations ready at the same time.
WHAT IS CONTRAST THERAPY
Heat and cold, working together
Contrast therapy is the practice of alternating between deep heat and cold immersion. The heat dilates blood vessels, elevates core temperature, and drives a full cardiovascular response. The cold constricts, flushes, and sharpens. Used together, they activate the body’s vascular system more completely than either alone.
It’s one of the most well-researched recovery practices available — used by elite athletes, supported by decades of clinical literature, and increasingly accessible for home use.
01
HEAT
Enter the sauna. 70–100°C. Stay for 10–15 minutes. Let the heat work.
02
COLD
Step into the cold plunge. 10–15°C. Two to three minutes is enough.
03
REPEAT
Return to heat. Repeat 2–3 cycles. Finish cold for alertness, warm for sleep.
THE SCIENCE
Why it works
A 20-year Finnish study of 2,315 men found that sauna use 4–7 times per week was associated with a 40% lower risk of all-cause mortality. Cold water immersion increases norepinephrine by up to 300% and significantly reduces delayed-onset muscle soreness.
Used together, hot and cold therapy drives vascular flushing — alternating dilation and constriction that improves circulation, reduces inflammation, accelerates recovery, and produces a measurable lift in mood and mental clarity.
THE BENEFITS
What you can expect
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Muscle Recovery
Reduces DOMS. Clears metabolic waste. Gets you training again faster.
Cardiovascular Health
Regular heat stress trains the heart and blood vessels. Measurable cardiovascular adaptation over time.
Mental Clarity
Cold triggers norepinephrine release. Heat activates BDNF. Together: sharper focus, lighter mood.
Inflammation
Alternating temperatures regulate the inflammatory response — reducing chronic low-grade inflammation over time.
THE HEAT STATION
Haven — Outdoor Finnish Sauna
A traditional Finnish sauna in Canadian red cedar, built around a Harvia 6 kW heater. Ready in 30–40 minutes, built for Singapore’s climate, delivered and commissioned by TUNDRA.
A sanctuary for deep heat and stillness.
A traditional Finnish sauna in Canadian red cedar, built around a Harvia 6 kW heater — for the long ritual.
Deciding between Finnish and infrared? Read the Home Sauna Buyer's Guide →
Delivered and commissioned in Singapore. Complimentary delivery for all residential orders.
THE COLD STATION
Choose your cold plunge
Already have a tub? Add a Borealis™ chiller and turn it into a precision cold plunge. Starting fresh? Browse our inflatable and solid tub collections — every model is compatible with the Borealis™ and optimised for contrast therapy use.
SINGAPORE SHOWROOM
Experience it before you decide.
Visit TUNDRA’s Singapore showroom to experience the full contrast setup — sauna and cold plunge, both running. Feel the cedar, test the heat, and talk through your space with the team.
Frequently Asked Questions
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Do I need a sauna and a cold plunge, or can one tub do both?
You need two separate stations. A single tub that switches between hot and cold requires 30–40 minutes to reheat — you can’t do real contrast therapy with one unit. Both must be at temperature simultaneously.
How long should each hot and cold interval be?
Standard protocol: 10–15 minutes in the sauna at 70–100°C, followed by 2–3 minutes in the cold plunge at 10–15°C. Repeat 2–3 cycles. End cold for energy, end warm for recovery and sleep.
What temperature should the cold plunge be?
10–15°C is the effective range for most people. Below 10°C is more intense and requires acclimatisation. The Borealis™ cools to 3°C, giving you full range as your practice develops.
How often should I do contrast therapy?
Most practitioners do 3–5 sessions per week. Daily is safe for most healthy adults. The cardiovascular and mood benefits accumulate with regular practice over months.
Is contrast therapy safe?
For healthy adults, yes. Avoid if you have cardiovascular disease, are pregnant, or have been advised to avoid temperature extremes. Always hydrate well beforehand. If you feel dizzy or unwell, exit immediately.
What space do I need for a home contrast therapy setup?
The TUNDRA Haven sauna is approximately 2.1 m × 2.1 m. A cold plunge tub adds 1–1.5 m. A terrace, garden, or pool deck works well. Visit our showroom to see the full setup and discuss your space.