The Good Spot / Contrast Therapy Guide
Contrast Therapy in Calgary
Hot, cold, rest. Repeat.
Contrast therapy just means switching between heat and cold. Here's how a round works, how long to stay in each, and how to make your first session easy.
How it works
One round of contrast therapy.
Contrast therapy is moving between a hot sauna and a cold plunge, with rest in between. The numbers above are a typical starting point, not rules. Go by how you feel and get out whenever you want.
- 1HeatSit in the sauna until you're properly warm. For most people that's 10 to 15 minutes.
- 2ColdStep into the cold plunge. Start with 15 to 30 seconds and build up over time.
- 3RestSit in the lounge or on the patio and let your body settle. Drink some water.
- 4RepeatMost people do 2 to 4 rounds. Finish on hot or cold, whichever feels better to you.
Make it easy
Tips for your first session.
Drink water before, during and after. Don't rush the rest between rounds; that's where most people say they feel the difference. Skip the big meal or the drinks right before you come.
Most of all, go at your own pace. Nobody is timing you, and our team is happy to walk you through your first round. If you're new to the cold, read our first plunge tips.
Try it in Calgary
Contrast therapy at The Good Spot.
Every session at The Good Spot includes the cedar sauna, cold plunges and the lounge. Sessions start on the hour.
Prices plus GST and card processing fees. Memberships have a 3-month minimum. Passes are good for 12 months. Cancel up to 4 hours before your session for free; late cancels and no-shows are $10.
Find us
150-606 Confluence Way SE, Calgary
In East Village, steps from the Bow River RiverWalk and St. Patrick's Island. We share the space with The Good Bar. Street parking nearby, or underground city parking on the back side of the Alt Hotel.
| Monday to Wednesday | 3pm to 10pm |
| Thursday to Sunday | 9am to 10pm |
Questions
Contrast therapy questions
What is contrast therapy?
It's switching between heat and cold, usually a sauna and a cold plunge, with rest in between. A typical visit is 2 to 4 rounds.
How long should I stay in the sauna and the cold plunge?
A common starting point is 10 to 15 minutes in the sauna, 15 seconds to 2 minutes in the cold plunge, and 5 to 10 minutes of rest. Go by how you feel and get out whenever you want.
Should I finish hot or cold?
Either. Some people like to end cold and let their body warm up on its own. Others prefer to finish warm. Try both and see what you like.
How often can I do contrast therapy?
Many of our members come a few times a week. If you're new, start with one or two sessions a week and see how you feel.
Where can I try contrast therapy in Calgary?
At The Good Spot, 150-606 Confluence Way SE in East Village. Sessions include our cedar sauna and cold plunges, with drop-ins from $29.
Is contrast therapy safe?
Heat and cold are intense. If you're pregnant, have a heart condition, high or low blood pressure, or any other health concern, check with your doctor first.
More from The Good Spot
Keep reading, or just come in.
Sauna in Calgary
A big cedar sauna on the Bow River, open to the public.
Read more → GuideCold Plunge in Calgary
Ice-cold plunge tubs. First timers welcome.
Read more → GuidePrivate Events
Team outings, birthdays and run clubs. Up to 50 guests.
Read more → Ready?Book a session
Drop-ins from $29. Sessions start on the hour.
See the schedule →