HOT + COLD - HOW TO PREPARE

What is HOT + COLD?

HOT + COLD is our new recovery experience at BLOK Clapton. Combining sauna and cold water therapy, it’s designed to enhance performance, resilience and nervous system regulation.

We offer Self-Guided sessions, where you can use the facilities at your leisure. Or you can enhance your experience, by joining instructor-led Guided sessions, receiving expert guidance for an optimised recovery routine.

How should I use HOT + COLD?

If you are new to using sauna and cold water therapy facilities, we recommend starting with one of our Guided sessions, where an instructor will introduce you to the practice of contrast therapy and provide step-by-step guidance. If you would prefer to start with a Self-Guided session, you will find protocol recommendations through the BLOK app once you have made your booking.

We would recommend using the HOT + COLD facilities 3-4 times per week, with up to 2 minutes in the cold water baths and 20 minutes in the sauna at a time.

Please note that if you are pregnant or have any heart conditions, we reserve the right to refuse entry to our HOT + COLD facilities to protect your safety. If you have any health concerns, we advise you to speak to a medical professional before attending your first HOT + COLD session. 

What is contrast therapy?

• Heat Therapy (Sauna): Increases circulation, relieves pain, and supports muscle recovery.
• Cold Water Immersion: Lowers inflammation, builds mental resilience, and enhances metabolic function.
• The Contrast Effect: Switching between hot and cold stimulates increased blood circulation, better stress regulation, enhanced cognitive function.
• What are the benefits of contrast therapy?
• Cardiovascular Health: Improves circulation, heart health and promotes cell repair.
• Reduces Inflammation: Boosts blood flow to aid recovery, soothe muscles, and relieve pain.
• Nervous System Regulation: Modulates stress responses and improves sleep.
• Mental Wellbeing: Eases anxiety, lifts mood, and builds resilience to stress by releasing noradrenaline and dopamine.
• Metabolic Health: Enhances insulin sensitivity and metabolism for long-term health.
• Cognitive Benefits: Releases endorphins to enhance mood, sharpen focus, and strengthen stress resilience.

Are there any risks with contrast therapy?

• Heart conditions - The sudden shift between hot and cold can impact heart rate and blood pressure. Those with cardiovascular conditions should consult a doctor first.
• High blood pressure - Individuals with uncontrolled hypertension should exercise caution, as heat and cold exposure can impact blood pressure regulation.
• Low blood pressure - Cold exposure can cause a temporary drop in blood pressure, which may lead to dizziness or fainting.
• Circulatory issues - Conditions such as peripheral artery disease and deep vein thrombosis may be aggravated by extreme temperature changes. Consult a healthcare professional before use.
• Skin conditions - Those with severe eczema, psoriasis, or open wounds should avoid sauna and cold immersion, as heat and cold can exacerbate symptoms or delay healing.
• Medical conditions - If you have circulatory disorders, respiratory issues or other health concerns, seek guidance before using contrast therapy.
• Fever and infections - Using Hot + Cold facilities while experiencing a fever or infection may place additional stress on the body and should be avoided until fully recovered.
• Pregnancy - Sauna and cold water therapy are not recommended during pregnancy without medical advice.
• Overuse -  Excessive exposure to heat or cold can lead to dehydration, burns, or hypothermia. Listen to your body and take breaks as needed.

How can I book a HOT + COLD session?

To enjoy Self-Guided access to the HOT + COLD facilities, you can book through the BLOK app using a membership or class pack. For access to Guided sessions, you can book using an Unlimited Membership, Premium Membership or Class Pack. 

You will be charged 1 Premium credit per Guided session and 1 Standard credit per Self-Guided session, unless using an Unlimited membership to book. All bookings are subject to our class cancellation policy.

Spaces are limited in each session so we strongly advise booking in advance through the BLOK app. We can only take walk-in bookings, if there are spaces available in a session at that time.

Can I book via ClassPass?

Yes, you can book a HOT + COLD session through ClassPass. 

How many spaces are there per session?

Each Self-Guided session lasts 30 minutes and there are currently 16 spaces available for booking. Each Guided session lasts 55 minutes and there are currently 14 spaces available for booking.

When are Guided sessions?

Guided sessions will be spaced out through the day at specific time slots. For exact timings, please check the class timetable on the BLOK app.

Can Self-Guided sessions be booked consecutively to spend longer in HOT + COLD?

Yes. You can book back to back HOT + COLD sessions using multiple credits. 

Where do I check in?

HOT + COLD has its own dedicated reception desk, located directly to the left as you enter the main entrance of BLOK Clapton. If you have booked both a HOT + COLD session and a class, please check in for your class at the main reception, as the HOT + COLD desk cannot process class check-ins.

What facilities are available to Hot + Cold customers?

HOT + COLD customers will have access to 2 dedicated showers and 4 dedicated changing cubicles, as well as a vanity area including hair dryers and lockers that require a padlock (please bring your own or purchase one at reception for £5). Please note you will not be able to take any of your personal belongings, including phones, into the sauna and cold water bath space with you. 

In this space, we have 4 cold water baths that accommodate 2 people each, a large Finnish sauna and 3 showers for rinsing between the sauna and cold water baths. 

Are towels provided?

Yes, you will receive 2 towels upon arrival. In order to maintain optimal hygiene, we ask that one towel be used as a barrier between your skin and the sauna benches. Please ensure that the towel covers all areas of skin in contact with the surfaces. Additional towels will be charged at £1 per towel.

What is the HOT + COLD late-comer policy?

We operate a 15 minute latecomer policy for all Self-Guided HOT + COLD sessions. If you arrive 16+ minutes late for your session, you will be asked to wait in reception until the next session starts, pending availability. 

For Guided sessions, we operate a 0 minute latecomer policy, so anyone who arrives after the session has begun, will not be admitted into the space. Please note that there is no exception to this rule. If a session is waitlisted, latecomers will immediately forfeit their booked spot at the start time of the session.

What should I wear to attend HOT + COLD sessions?

You can find our HOT + COLD appropriate clothing policy here

What temperature are the cold water baths? 

We have 4 cold water baths ranging from 6-12 degrees celsius. 

What temperature is the Sauna?

The sauna temperature varies, depending on various factors (time of day, how many people are in it, how much water has been put on the coals etc.) but it shouldn’t exceed 90 degrees.

Will HOT + COLD facilities only be in Clapton?

We are actively exploring opportunities to introduce HOT + COLD facilities to our existing locations. However, we are not able to confirm any details at this stage.