Sessions & Protocols
How to use infrared saunas: session length, frequency, temperature, and protocols
Evidence: Moderate Set Temp vs Felt Heat: Why Your Sauna Feels Cooler Than the Display
If your infrared sauna feels cooler than the number on the display, it is almost always because the sensor reads…
Evidence: Moderate Tracking Heart Rate and Session Load in the Sauna for Recovery
Tracking a recovery sauna comes down to two numbers: your heart rate during the sit and your resting heart rate…
Evidence: Moderate Set Temp When Two People Disagree on Heat: Splitting the Difference
When two people disagree on sauna heat, you don’t pick a single temperature both tolerate — you give each person…
Evidence: Moderate Sauna for Runners: How I Slot Heat Into a Training Week
For runners the sauna is a recovery tool with one extra complication: you are already losing serious fluid on every…
Evidence: Moderate How Much Room Two People Actually Need in an Infrared Sauna
A genuinely comfortable two-person infrared sauna needs about 48 inches of bench width, 42 inches of interior depth, and 75…
Evidence: Moderate A Post-Lift Sauna Routine: How I Structure the Session Around Training
My post-lift sauna routine is short and deliberate: 30–90 minutes after training I rehydrate and eat, then take a 15–25…
Evidence: Moderate How Long It Takes to Sweat in an Infrared Sauna by Heater Type
From a preheated cabin, most people start sweating in an infrared sauna somewhere between 8 and 15 minutes, but the…
Evidence: Moderate Infrared Sauna for Couples: Sharing a Cabin Without Compromise
Two people can share an infrared sauna comfortably, but only if the cabin was chosen for two bodies from the…
Evidence: Moderate Why My Infrared Sauna Takes Longer to Preheat in Winter
My infrared sauna takes longer to preheat in winter because the panels have to warm a colder box before any…
Evidence: Moderate Infrared Sauna Before or After a Workout: What the Research Reports
For recovery, use the infrared sauna after your workout, not before. A pre-workout sit raises core temperature and adds cardiovascular…