Why recovery is suddenly becoming a selection criterion
Sauna, cold plunge and contrast therapy were long regarded as a pleasant extra. By now they are a feature that you can examine when comparing fitness clubs, just like the class schedule, opening hours or equipment range.
For 2026, Les Mills names so-called JOMO, deliberate recovery, as the leading trend. At the same time, specialist centres with a clear focus are the fastest-growing segment in Switzerland, often with a premium pricing model and an average of around 176 members per location.
By the end of this text, you will be able to assess what the research supports regarding these applications, where it reaches its limits and which questions you should ask a fitness club before taking out a membership.
What the research shows on cold plunge, contrast therapy and sauna
The evidence is mixed, but robust in parts. Cold-water immersion after intense exertion is most strongly associated with a moderate reduction in muscle soreness and better short-term recovery. A Cochrane review summarises that the effect depends on temperature, duration and the body area affected, and varies according to sport and person.
Contrast therapy, meaning the alternation between warm and cold immersion, also shows indications of short-term recovery benefits. However, the evidence is less consistent than for cold application alone, and the optimal timings and temperatures remain under discussion.
Sauna is associated with thermoregulatory and cardiovascular adaptations as well as with relaxation. Direct, consistent performance gains after training are less clearly supported here than for cold-water immersion.
What the evidence supports and what remains a practical recommendation
It is worth keeping the two cleanly separated. What is supported above all is that subjective recovery and muscle soreness can be favourably influenced in the short term by cold applications. What is not supported are sweeping, lasting performance promises.
A network meta-analysis of endurance athletes finds no clear superiority of any single recovery method. Context, protocol and individual factors matter more than the mere choice of application.
- —Cold-water immersion: Some studies use a range of about 11 to 15 degrees for around 11 to 15 minutes, though the optimal values vary.
- —Contrast therapy: Moderate cycles and safe transition times are sensible, with individual tolerance taking priority.
- —Sauna: Sessions of about 10 to 15 minutes are frequently mentioned, shorter for sensitive individuals, with sufficient fluid intake.
- —Overall picture: Recovery works best in interplay with training load, nutrition, sleep and recovery as a whole.
These values are reference points from the literature, not specifications for you personally. A rapid review on the sauna explicitly points to uncertainties regarding the optimal duration for different population groups.
When you should seek medical advice
Not every application suits every person. In the case of cardiovascular conditions, pregnancy, neurological conditions or pronounced cold sensitivity, contraindications are possible.
If you might be affected by one of these conditions, or if unusual symptoms occur after an application, you should seek professional medical advice before use. This text does not replace medical consultation and does not constitute a diagnosis.
A good fitness club communicates safety information openly, trains its staff and, where sensible, offers supervised options. That is exactly what you can enquire about on site.
How to assess a fitness club with a recovery offering in comparison
A wellness area is not automatically a well-considered recovery offering. What matters is how curated and how safely the selection is implemented.
Check whether the facility posts clear usage instructions, whether the water of the cold application is actually kept at a controlled temperature, and whether staff are available for questions on technique and contraindications. Also ask whether the applications are included in the regular membership fee or whether additional charges apply.
Premium positioning is justified less through marble than through operation, hygiene and advice. An offering that is maintained daily and sensibly explained is worth more than a barely supervised additional area.
How vyvo makes the overview easier for you
On vyvo you compare fitness clubs by the features that matter to you, including wellness and sauna areas. This gives you an overview of which venues in your city take recovery seriously.
If you record your criteria in the Match Finder, you find your perfect match. The vyvo Score compares clubs relative to their own city and category and does not form a nationwide average. This keeps the comparison fair, because a specialist centre is not measured against a venue with a completely different focus.
As recovery is increasingly becoming a genuine selection criterion, a targeted look at locations with wellness and sauna in Zürich, Geneva and Lausanne is worthwhile.
Your concrete next steps
If recovery matters to you, take a structured approach instead of being convinced by an attractive sauna door.
- —Define which application you would realistically use on a weekly basis.
- —Compare fitness clubs with wellness and sauna in your city and check membership fees and possible additional charges.
- —Ask on site about safety information, cleaning and supervision.
- —Seek medical advice in the case of relevant pre-existing conditions before you begin with cold or heat applications.
You can explore the topic further in our articles on sauna and contrast therapy as well as on cold therapy and ice baths. This way you make a decision that suits your training and your health.
fitness. decided.
