From AFL clubs to CrossFit boxes, post-training sauna sessions have become a staple. Many people find a session after exercise helps them relax, loosen up and switch off. Here's how to fit it into your training week.
Why people sauna after training
- Relaxation. Warmth and quiet help many people move from "go" mode into rest.
- Feeling looser. Heat makes muscles and joints feel more comfortable, which is why it pairs well with stretching.
- Routine. A regular post-training sauna becomes a cue that the work is done.
Research into regular sauna use is promising, especially long-term studies from Finland, where sauna is part of daily life. As with any health habit, results vary from person to person.
When to go in
Give yourself 10–15 minutes after your session to cool down, rehydrate and let your heart rate settle. Then head in.
How long
- Infrared: 15–30 minutes at 50–65°C
- Traditional: 2–3 rounds of 8–12 minutes, cooling down between rounds
After a very hard or long session, keep it shorter. You're already depleted.
Hydrate properly
Training plus sauna means a lot of sweat. Drink water before you go in and after you come out, and add electrolytes if you've trained hard in the heat.
Light stretching in the sauna
Gentle mobility work feels great in the warmth. Keep it easy: hips, hamstrings, shoulders. Leave the intense stretching for outside.
Adding cold: contrast therapy
Alternating hot and cold is one of the most popular recovery routines among athletes. A simple version:
- Sauna for 15–20 minutes
- Ice bath at 8–12°C for 1–3 minutes
- Rest for a few minutes
- Repeat 2–3 times and finish however feels best
Some athletes prefer to avoid an ice bath straight after strength sessions aimed at building muscle, and save it for other days. If you're following a coach's program, ask them how they'd like you to use cold.
Setting up at home
Having both at home makes contrast therapy easy to stick with. Many Chill Bunny customers pair an outdoor infrared sauna with a Chill Bunny Ice Bath in the backyard.
FAQs
Is it better to sauna before or after a workout?
Most people prefer after. A hot sauna before training can leave you feeling flat.
Should I sauna on rest days?
Yes, many people do. A relaxed session on a rest day is a great way to unwind.