The Contrast Studio
Heat. Cold. Repeat.
Sauna and cold plunge, steps from the training floor — included with every membership. It's the part everyone skips and everyone needs, so we made skipping it harder than doing it.
The protocol
A simple contrast session.
There's no mystique here — just a protocol that works. Your coach will tune the timing to your day and your training.
Train first — or don't
Post-session is the classic slot, but a contrast session on a rest day counts as showing up too.
Heat — 10 to 15 minutes
Sauna until you're honestly warm through, not until you're a raisin. Sit, breathe, put the phone away.
Cold — 2 to 3 minutes
Into the plunge. The first thirty seconds are loud; the next two minutes are the quietest your head gets all day.
Repeat — 2 or 3 rounds
Cycle heat and cold. Training day: end on easy breathing. Rest day: end wherever feels earned.
Why it's here
Recovery is the fourth pillar.
After training
The downshift that keeps hard sessions from stacking into a hole. Ten honest minutes instead of a drive home in traffic-shoulders.
On recovery days
Sore from the mat, stiff from the desk — heat, cold, and a walk-through beats a day on the couch calling itself rest.
The mental rep
The plunge is a skill: two minutes of choosing calm on purpose. It transfers — to the mat, the job, the Tuesday.
The price
Included. Not an upsell.
Every Persist membership includes the contrast studio — strength, jiu jitsu, hybrid, youth families, all of it. Other places sell recovery back to you at $40 a plunge; we think that's how recovery ends up skipped.
Start here
Train. Then earn the plunge.
Book a free movement screen with a coach. You'll leave with a plan — and yes, the tour ends at the sauna.