Gyms with cold plunges

Search by city to find gyms with cold plunges or ice baths.

San Diego, California Cold Plunge 13 Chicago, Illinois Cold Plunge 5
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Guide to Cold Plunges in Gyms

Cold plunges, also called ice baths, are brief immersions in very cold water, and gyms usually put one next to the sauna so members can alternate heat and cold.

What is a cold plunge?

A cold plunge is a dedicated cold-water tub or pool used for brief immersion.

Level or temperatureDuration
Beginners30 seconds to 2 minutes1
Intermediate2 to 4 minutes
Experienced3 to 5 minutes2
50–59°F (10–15°C)2 to 5 minutes
40–50°F (4–10°C)1 to 3 minutes
Below 39°F (4°C)30 seconds to 2 minutes

1 At 50–59°F / 10–15°C. 2 Up to 10 minutes max; avoid past 15 minutes.

The water is markedly cold, often somewhere in the 40–60°F range depending on the club, and stays are short. Many people use contrast therapy, alternating a plunge with a sauna or infrared.

Most gyms set a water plunge somewhere around 45–55°F, though some commercial tubs can go colder; clubs often hold 50°F. A dry plunge means sitting in cold air, not water, so check which kind a club has if contrast is why you came.

Best time of day

In Northern Europe, ice swimming cools you down after a sauna and cuts stress. People go first thing in the morning, in the afternoon when it’s light outside and winter sun softens the chill, or on weekend evenings as part of a sauna round.

Gym plunges are easier to schedule than a lake:

  • Morning: Alertness, a dopamine bump, and mood.
  • After a workout: Helps with muscle soreness. Wait about 4 hours after heavy strength training if muscle growth is the priority, or go right after cardio.
  • Evening: Leave a 1–3 hour gap before sleep. Cold can raise cortisol and keep you up at night.

Cold plunge makers you’ll see

Cold plunge equipment is less standardized than saunas. Gyms either build a tiled plunge, install a self-contained commercial tub, or use a dry cold plunge with no water at all. The names that show up:

What to look for at a gym

Check that the listing names a cold plunge, since a cool pool or a cold shower is a different amenity. Then check whether the plunge is included with membership, timed, or sold as part of a recovery studio add-on.

Frequently asked questions about cold plunge

What is a cold plunge at a gym?

A cold plunge is a dedicated cold-water tub used for brief immersion. Gyms often place one near the sauna so members can alternate.

How do I find gyms with cold plunges?

Search by city or state on this page, or browse popular cities above where we list gyms with cold plunges.

Do cold plunges come with saunas?

Often they are paired, but not always. Check each listing for both sauna types and cold plunge before you join.

What should I confirm before using a cold plunge?

Confirm temperature, session rules, and whether access is included in your membership. If you have health concerns, ask a clinician first.

Do gyms name the cold plunge brand?

Rarely. When they do, it is usually PolarWave (a dry, no-water plunge) or a water tub from Plunge, Coldtub, BlueCube, Renu Therapy, Morozko Forge, Sun Home, Polar Monkeys or Coldture. Most clubs run an unbranded water tub, often set around 45–55°F.
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