Wood-fired Sauna Session on now - Tue/Thur 6pm - 8pm // Sat/Sun 9am - 12pm -- Book Now!

Welcome to The Cold Plunge Co. Recovery Lounge

Located in the heart of Auckland in Mt Albert, we are dedicated to making the benefits of cold water and contrast therapy accessible to all. Having personally experienced the transformative impact it has had on our lives, we are passionate about sharing this positive change with everyone in our community and embrace the invigorating power of cold water for a healthier, more energised, and resilient lifestyle. Welcome to a space where cold plunging isn’t just a practice but a way of life!

What we offer

Cold water exposure 

Contrast hydro therapy

Wood fired Sauna

Venue hire for group sessions 

Guided classes 

Buy your own ice bath

Book a chill session that suits you

Book a Wood Fired Sauna Session

Book a Cold Plunge Session

2-3 minutes in the plunge will...

Improve muscle recovery
Improve muscle recovery
Enhance immune system
Enhance immune system
Increase mental clarity
Increase mental clarity
Improve circulation
Improve circulation
who we are

Purpose at our core

Driven by our passion to bring the benefits of cold water therapy and sauna to New Zealand, we spent 12 months developing our very own Cold Plunge kits. The Cold Plunge Co. was born from our desire to create a European-style community culture around saunas and ice baths, so you don’t have to go through your recovery alone. We believe in making recovery a shared, community-based effort that’s both effective and enjoyable.

Come join us for a Cold Plunge at our studio in Mt Albert, Auckland, and be part of our vibrant wellness community!

Are you ready to take the plunge?

Join us on Social

Stay up to date with everything The Cold Plunge Co related, including newest ice bath research, product updates, and more…


whether you are visiting for recovery, wellbeing or just because your mate insisted, we are here to offer you the best sauna and cold plunge experience! 

YES cold water is NOT nice, in fact your body will think you are dying and activate your flight or fight reflexes. If it was easy everyone will be doing it.  It's for those who push through the uncomfortable to become a better version of themselves.

We are here for the unafraid, resilient, determined, and the committed! 


‼️Book your weekend session today before it is FULL‼️

Link in bio to book👆🏽

Bring a mate or the entire squad. 

#coldplungenz #sauna #saunaproject #wellness #breathwork #wimhoffmethod #wimhof #resilient #decipline #saquadgoals
It's time to plan your weekend wellness! 
Link in bio to book! 

Sessions available:
 9 am -10 am
10 am - 11 am
11 am - 12 pm

#weekend #wellnessnz #contrasttherapy #trainhardrecoverharder #longevitylifestyle #biohackyourlife
Read that again 👆🏽

We are out here trying to prove that recovery is better together! When we started The Cold Plunge Co Recovery Lounge, we wanted to bring the European sauna and ice bath culture to NZ. It doesn't involve private saunas or ice baths but a community experience—an opportunity to spin yarns, get to know new people and their stories, or, in this case, have a post-game briefing with the boys.

These future #AllBlacks are starting their journey RIGHT! ❤️‍🔥
We had the pleasure of hosting them after their training session last weekend. We are glad to be part of their journey to success.

Thank you @leeannyare for the 📷

#rugby #juniorrugby #rugbynz #rugbyleague #nzrugby 
#postgamerecovery #Sauna #contrasttherapy #icebath #coldwaterimmersion #youngathlete #futureallblack #champion #athletemindset #mindovermatter #europeansauna #coldplungenz #coldplungeco #rugbymum  #soccermum
🌊 Unlock Your Potential with Cold Plunging! 🌊

How's cold plunging, the ultimate catalyst habit that can boost your physical health, enhance mental resilience, reduce stress, improve focus, and foster a sense of accomplishment? 

Read our latest blog post to find out www.coldplunge.co.nz/blog

Ready to take the plunge? 💪 Book your first guided session with us! 

#ColdPlunging #CatalystHabit #WellnessJourney #MentalResilience #StressRelief #BoostYourHealth #HealthyHabits #ColdWaterTherapy #TransformYourLife #RecoveryLounge
Curious about unconventional healing methods? 🌊✨ Hear her incredible story of overcoming a foot injury through regular cold plunges. Her journey might just inspire you to try cold water therapy yourself!

Lovely Orla is just the perfect example of how regular cold plunging can affect your life and recovery! 

It was her first time trying out cold plunging with us. So if you are out there wondering whether it's right for you or too scared to give it a go, look how at Orla's story. 


Read our FAQs for more info and talk to your physio or the doctor if you have health concerns. 

We CAN'T wait to see you!

#testimony #coldplungetherapy #sauna #recovery #footinjury #amazingrecovery #member #physio
If you are walking past, drop in and check out what's inside! 
We are right behind Kings Plant Barn in Mt Albert, next to 09thrive.

See you soon! 

#cildplungenz #icebathnz #communitycoldplunge #bravecommunity #woodfiredsauna #saunanz #fitness #gym #health #fitnesscenter #workout
There are quite a few places offering sauna and cold plunge for recovery in Auckland, we decided to deep dive and do a list of their offerings, price points, pros and cons. Check out the blog post on our website for full deets! 


#ultimatguide #saunaguide #coldplungetherapy #coldplungeco #Auckland #fitness #recoverynz #rehabilitation #nz
Sauna is such a powerhouse when it comes to heart health. We have been diving into the research around the benefits of regular sauna and came across this amazing paper done by University of Eastern Finland. 

The study followed nearly 2000 participants over 14 years and discovered that the frequency and duration of sauna bathing played crucial roles in reducing CVD mortality. Overall reduction in CVD mortality risk ranged from 24% - 40% depending on consistency and duration.

Here are some of the findings from their research: 

🔥 Increased Heart Rate: Enjoy a cardiovascular workout with your heart rate rising to 120-150 beats per minute, similar to moderate exercise, without physical exertion. (say no more!)

💓 Blood Pressure Regulation: Sauna bathing helps lower blood pressure and reduce arterial stiffness, key factors in preventing heart disease.

🌿 Improved Vascular Function: Enhance the health of your blood vessels through repeated sauna exposure, improving endothelial function.

⚖️ Hormonal Balance: Activate your sympathetic nervous system for beneficial hormonal changes that support heart health.

💦 Sweat It Out: Through significant sweating reduce blood pressure and improving heart rate.

👉 Read more on our blog to learn how sauna bathing can boost your heart health! https://coldplunge.co.nz/blog/ 

❤️‍🔥❤️‍🔥❤️‍🔥HAVE YOU BOOKED YOUR WEEKEND SAUNA YET?❤️‍🔥❤️‍🔥❤️‍🔥 [click the link in bio to book]

#ColdPlungeCo #SaunaBenefits #HeartHealth #WellnessJourney #RecoveryLounge #coldplungeconz #coldplungecommunity #sauna #saunanz #saunaproject #contrastherapy
Ever wonder how long you should stay in an ice bath for maximum benefits? Science has the answer! 🧊🔬

Hubermanlab research around deliberate cold exposure for health and performance suggests the following.

❄️Total Time: Aim for 11 minutes per week.

❄️Session Duration: Spread this across 2-4 sessions, each lasting 1-5 minutes.

❄️Water Temperature: The water should be uncomfortably cold but safe enough to stay in for a few minutes.

⁉️Why 11 Minutes?
Research shows that this total weekly duration is effective for maximizing the benefits of cold exposure, including improved recovery, boosted energy, and enhanced mental resilience. Very brief, very cold exposures can also release adrenaline for an extra kick!

✨️Pro Tips:

Start with shorter sessions and gradually increase as you get more comfortable.
Consistency is key—make it a regular part of your wellness routine.

Ready to dive in? 🌊 Book a cold plunge with us today and feel the difference!

#ColdPlunge #Wellness #Recovery #Biohacking
When days feel long and gloomy, reset your mood with a cold plunge x sauna sesh! Book your weekend spot today. 😉

Life is too short to be moody 🤪

Link in bio to book!

#sauna #saunaproject #coldplunge #coldplungenz #moodbooster #moodedit #lifeistooshort