FAQ

At Recovery Lab we pride ourselves on helping educate you further on our modalities so that you learn the why and how to get the most out of your sessions with us. We are also a boutique offering, meaning our Infrared Sauna rooms are completely private for your session, we have a semi private cold plunge area, and your ice bath booking means you have your ice bath all to yourself, (no sharing during your plunge) unless of course you bring a friend and you want to plunge together. We have private rooms for Compex and NuCalm, and our Recovery lounge is a great way spot for you to switch off or even catchup on those emails for the day. 

At Recovery Lab we offer casual visits and sessions ranging from 20 – 60 minutes are available to book. We ask that you book your sessions prior to arriving to avoid disappointment, as bookings are limited each day. Download the app, create an account, choose you session, day and time, checkout and you will be good to go. Please ensure you fill in any waivers or health screening forms which will be sent to you via email prior to arriving.

Wear whatever you’re comfortable in! Most people opt for swimwear, one-piece suits, bike shorts and crops, or even budgy smugglers. It’s entirely up to you!

Water Bottle: Stay hydrated! We have filtered water available in selected studios.
Towel x 2: Bring two towels for your convenience, on to sit on in the Saunas + one to shower with after your session. If you forget, you can hire towels for $5.
Swimmers/Bathers: Swimwear is required at all times while using our Saunas, Ice Baths + Contrast suites. 
Comfortable Clothing: Wear comfortable clothes or bring a change of clothes for use in the Recovery lounge, if applicable.

Our Ice Baths range between 6-12 degrees. Research suggests that these are some of the optimal temperature for cold water therapy and getting the benefits.  

We offer lockers, private showers, and change rooms for your convenience. Refresh yourself with our hydration station, including filtered water and explore our selection of drinks and electrolytes available for purchase. Available at selected studios.

At Recovery Lab, every Infrared Sauna booking is completely private, giving you the space to relax, unwind and switch off on your own.

Want to bring someone along? For an additional fee, you can invite a friend to join you and enjoy the sauna together.

At Recovery Lab, our Ice Bath area is semi-private, giving you your own designated Ice Bath for the duration of your booking.

Each booking guarantees you your own Ice Bath, allowing you to relax and complete your session without interruptions. The space generally houses 2–4 Ice Baths side by side, so there may be other guests using the area at the same time. However, your Ice Bath will always be reserved exclusively for you during your booking.

We take hygiene very seriously at Recovery Lab. Our spaces are maintained to the highest standards of cleanliness, and our staff are trained to maintain this throughout the day to ensure you are safe and happy. In addition to our equipment’s regular daily cleaning and maintenance, Recovery Labs are also thoroughly cleaned every night. We ask that guests do not attend if they are feeling unwell, have any cold or flu-like symptoms (e.g. Fever, Cough, Sore throat, Aches & pains, Sniffles), have a raised temperature, have suffered from diarrhoea in the last 48 hours, or the past two weeks has been exposed to anyone with COVID.

Yes, we do sell gift vouchers.

You can purchase a digital gift voucher by heading to our Locations page and selecting the studio you would like the voucher to be used at. Simply choose the amount you’d like to load onto the gift card, and the voucher can be emailed directly to your recipient for them to activate and redeem at that location.

Physical gift vouchers are also available for purchase in studio.

The following equipment is suitable for use during pregnancy: Compression boots and Massage Guns (for areas away from the baby). The Normatec Compression Boots are popular with pregnant women as a way to relieve swelling and soreness. We recommend to chat to your GP for use of any other equipment. 

You can easily modify or cancel your booking through our App. Simply log in to your account, navigate to your bookings, and follow the prompts to make changes. Remember to cancel at least 4 hours before your appointment to avoid any late cancellation fees.

At Recovery Lab, we offer a range of membership options designed to suit your individual recovery needs. A Recovery Lab membership is the best way to make the most of your recovery sessions week after week, giving you access to the modalities and services that best support your routine.

Explore all available membership options at your closest Recovery Lab studio via the Recovery Lab App.

Starting your first Infrared Sauna session at Recovery Lab? You can expect a warm, relaxing environment where infrared heat gently warms your body directly, creating a soothing experience without the intense, stifling feeling of traditional heat.

As your body gradually warms, you’ll begin to sweat. Infrared Sauna sessions can support circulation, help ease muscle soreness and tension, promote relaxation and leave you feeling refreshed. Many people also enjoy the calming effects of infrared heat as part of their wind-down routine.

Our team will help you get set up and guide you through the recommended temperature and session duration, so you can feel comfortable and get the most out of your experience.

For the best experience:

• Stay well hydrated before and after your session.
• Wear comfortable, lightweight clothing.
• If it’s your first session, start with a shorter duration and gradually build up.
• Allow yourself some time to cool down and rehydrate afterwards.

If you’re pregnant or have a medical condition, particularly one affected by heat exposure, speak with your doctor before using an Infrared Sauna.

Sit back, relax and let the heat do the rest.

Starting your first Ice Bath session at Recovery Lab? Prepare for a cold, refreshing and invigorating experience. If it’s your first time, our team will guide you through the process, including how to enter the Ice Bath, recommended duration and how to manage the initial cold response.

As you first immerse yourself, you’ll likely experience an immediate shock from the cold. This is completely normal. Focusing on slow, deep and controlled breathing can help you settle your breathing and allow your body to adapt to the temperature.

Cold water immersion is commonly used to support post-exercise recovery, reduce the sensation of muscle soreness and help you feel refreshed and energised. Many people also enjoy the mental challenge and sense of accomplishment that comes with completing a cold-water session.

For the best experience:

• Follow our team’s guidance on temperature and session duration.
• Focus on slow, steady breathing when you first enter.
• Avoid jumping straight into longer sessions — your body will adapt over time.
• Bring warm, comfortable clothing for afterwards.
• Take your time getting dressed and allow your body to gradually return to a comfortable temperature.

If you’re pregnant or have a medical condition, particularly cardiovascular or blood-pressure-related conditions, speak with your doctor before using an Ice Bath.

Embrace the cold, control your breathing and enjoy the reset.

If it’s your first Ice Bath, start with a short duration to allow your body to gradually adapt to the cold. We recommend starting with 1–2 minutes and building up as you become more comfortable.

As you gain experience, you can gradually increase your session duration, with many people working towards up to 8–11 minutes depending on their experience and tolerance. Always listen to your body and exit the Ice Bath if you feel excessively uncomfortable, dizzy, unwell or numb.

Remember: more isn’t necessarily better. The minimum effective dose for cold-water exposure is approximately 11 minutes per week TOTAL — not 11 minutes per session. This can be spread across multiple shorter sessions throughout the week.

For example, you could aim for:

• 2 minutes × 5 sessions per week
• 3–4 minutes × 3 sessions per week
• 5–6 minutes × 2 sessions per week

There’s no need to push yourself beyond what feels comfortable to achieve the benefits of regular cold-water exposure.

If you have an underlying health condition, particularly a cardiovascular or blood-pressure-related condition, speak with your healthcare provider before beginning cold-water immersion.

Start short. Breathe steadily. Listen to your body. Consistency matters more than time.

If you miss your booking, please contact us as soon as possible. While we appreciate that occasional misses are unavoidable, we encourage you to cancel in advance if you know you won’t be able to attend to avoid any fees. Repeated no-shows may result in penalties, so please try to manage your bookings responsibly to ensure a smooth experience for everyone.

Yes, selected Recovery Labs offer private sessions and event bookings. Please contact your preferred studio directly for more information on availability, pricing, and how to arrange your private event.

We understand that life can be unpredictable. We offer a 4-week suspension on all memberships. Just contact us in advance with at least 7 days’ notice, and we’ll take care of the rest!

To contact us, please visit our Find a Lab page and select your preferred Recovery Lab studio. From there, you’ll find the relevant contact details for your chosen location.