Contrast Therapy · RE:UP Altrincham
Sauna & Ice Bath AltrinchamContrast Therapy Sessions · RE:UP · From £20
Altrincham's only dedicated contrast therapy facility. An 8-person Finnish sauna, two cold plunge ice baths, Normatec compression, and a full mobility zone — 90 minutes, from £20.
Sauna, Ice Bath & Recovery Facility — Altrincham
8-person traditional dry heat (90°C–110°C).
Focus: Deep muscle relaxation & detox.
Filtered cold immersion (4°C–7°C).
Focus: Acute inflammation management.
Upper body & lower body suits.
Focus: Lymphatic drainage & venous return.
Foam rollers, massage guns, resistance bands.
Focus: Tissue readiness & active restoration.
Coming soon.
Focus: Cellular recovery & inflammation reduction.
CONTRAST THERAPY EXPLAINED
What is Contrast Therapy?
Contrast therapy is the practice of alternating between hot and cold exposure — moving between a sauna and an ice bath in repeated cycles. Used by elite athletes, military personnel, and high-performance professionals worldwide, it is one of the most evidence-backed recovery methods available.
The mechanism is straightforward. Heat causes blood vessels to dilate, flooding muscles with oxygen-rich blood and triggering heat-shock proteins that aid cellular repair. Cold causes rapid vasoconstriction, flushing metabolic waste and reducing acute inflammation. Cycling between the two creates a powerful vascular pump effect that accelerates your body's natural recovery process.
At RE:UP in Altrincham, our contrast therapy circuit features an 8-person traditional Finnish sauna (90–110°C) with two cold plunge ice baths maintained at 4–7°C. Prefer to focus on the heat alone? Our sauna sessions in Altrincham are also bookable on their own. Add Normatec compression therapy and a full mobility zone, and you have a complete recovery system — all under one roof in Broadheath, Altrincham.
Whether you're a competitive athlete managing a heavy training load, a gym-goer dealing with post-workout soreness, or a professional needing to reset after a demanding week — contrast therapy at RE:UP Altrincham delivers measurable results within a single 90-minute session.
Now Open
Recovery Sessions in Altrincham
Our sauna and ice bath recovery suite is open at 20 Huxley Street, Altrincham. Book a 90-minute recovery session — an 8-person Finnish sauna, cold plunge ice baths and Normatec compression — for £20, or join a membership for unlimited access.
Book a SessionWhat to Expect at RE:UP Altrincham
Before, During, After Your Recovery Session
Before Your Session
Brief intake and facility orientation at our Altrincham facility. We’ll confirm contraindications and show you the circuit — sauna, ice baths, compression — so you can move at your own pace.
During Your 90-Minute Session
Self-directed heat, cold, and flow for 90 minutes. Move between the sauna, ice baths, Normatec compression, and mobility tools in any order. Hydration and rest areas available throughout.
After Your Recovery Session
Cool down in the chill-out area — no fixed end time within your session window. Most people leave feeling noticeably lighter and less sore.
Contrast Therapy Protocol — Sauna & Ice Bath
RE:UP ALTRINCHAM PROTOCOL
Active restoration is not passive rest. Our protocol is designed to systematically down-regulate the nervous system, support circulation, and accelerate the clearance of metabolic waste—so you leave ready for your next load.
Each 90-minute session at our Altrincham facility gives you full access to heat, cold, and flow: an 8-person Finnish sauna to increase blood flow and promote relaxation, two ice baths to trigger an anti-inflammatory response, and Normatec compression with mobility tools to complete the circuit. Move at your own pace, in a clean, clinical environment built for recovery — serving athletes and professionals across Altrincham, Hale, Sale, and Cheshire.
- 01Arrive & orient
- 02Heat, cold & flow rounds
- 03Cool down & leave
How it works
Your Session, Your Pace
Every session at RE:UP is free-flow. You have 90 minutes and full access to the entire facility — use it however works for you. There is no set programme, no group to keep up with, and no fixed structure to follow.
No instructor. No timer.
There are no group sessions, no prescribed round lengths, and no one counting you down. Move between the sauna, ice baths, and compression zone in whatever order suits you.
Find your own rhythm.
Most members settle into a pattern after a few visits — typically 10–15 minutes of heat followed by 2–3 minutes cold, repeated three or four times. You will find yours.
Guidance is there if you want it.
On your first visit we will show you the circuit and answer any questions. After that the session is yours — but support is always available if you need it.
Sauna — Heat Protocol
Our 8-person Finnish sauna raises core temperature and induces vasodilation. Begin your session with 10–15 minutes of heat to increase blood flow, relax muscles, and prime the vascular system for contrast. The Finnish sauna delivers intense dry heat and promotes a heat-shock protein response.
Cold Plunge Ice Bath — Cold Protocol
Two cold plunge ice baths maintained at 4–7°C trigger vasoconstriction and anti-inflammatory signalling. Immersion for 2–4 minutes after the sauna completes the contrast therapy cycle and supports neural recovery and resilience. Repeat rounds as desired within your 90-minute session.
Normatec Compression & Mobility — Flow Protocol
Normatec compression suits for both upper and lower body complete the circuit — promoting lymphatic drainage, enhancing venous return, and supporting tissue readiness. Pair with foam rollers, massage guns, and resistance bands from our mobility zone between sauna and ice bath rounds.
Why Sauna & Ice Bath Therapy Works
Neural Down-Regulation
Heat and cold exposure activate the parasympathetic nervous system, reducing sympathetic tone and cortisol. This supports a measurable shift from fight-or-flight to rest-and-digest, improving sleep architecture and stress resilience.
Inflammatory Clearance
Contrast therapy and compression promote lymphatic flow and venous return, accelerating the clearance of inflammatory mediators and metabolic by-products from trained tissue. Cold immersion further modulates acute inflammatory signalling.
Vasodilation
Controlled heat stress induces peripheral vasodilation and increases cardiac output, enhancing nutrient delivery and waste clearance. Repeated heat–cold cycles create a vascular pump that supports tissue perfusion and recovery.
The Evidence
The Science Behind Contrast Therapy
Cold Water Immersion
Cochrane-reviewed evidenceMultiple systematic reviews and meta-analyses confirm cold water immersion reduces delayed-onset muscle soreness (DOMS) and perceived fatigue more effectively than passive recovery. Immersion at 10–15°C for 10–15 minutes post-exercise consistently produces measurable reductions in muscle pain scores and circulating inflammatory markers.
Sauna & Heat Therapy
Finnish longitudinal studies + cellular biologyRegular sauna use is associated with improved cardiovascular conditioning and reduced all-cause mortality, with the strongest evidence from Finnish population studies tracking thousands of participants over two decades. At the cellular level, heat stress induces heat shock protein (HSP) expression — accelerating protein repair and protecting muscle tissue from subsequent damage.
Contrast Therapy
Applied sports scienceAlternating heat and cold creates a vascular pump effect: vasodilation during heat exposure followed by rapid vasoconstriction during cold immersion accelerates the clearance of lactate and metabolic waste from muscle tissue. This mechanism is now standard practice in elite sport settings — professional cycling, rugby, and Premier League football clubs all use structured contrast protocols.
Note: Contrast therapy and cold water immersion are recovery modalities, not medical treatments. If you are managing a clinical condition, recovering from surgery, or have cardiovascular concerns, consult your GP before beginning. RE:UP staff screen all first-time visitors for contraindications before their session.
Who Our Altrincham Recovery Sessions Are For
Athletes & Gym-Goers
Reduce DOMS, flush lactic acid, and return to training faster. Used by runners, cyclists, footballers, and gym-goers across Altrincham and Cheshire.
Weekend Warriors
One hard session a week deserves proper recovery. Whether it's a Parkrun, 5-a-side, or a long ride — sauna and cold plunge helps you bounce back faster.
Professionals & Office Workers
Chronic desk tension, elevated cortisol, poor sleep. Regular contrast therapy resets your nervous system and improves sleep quality — without medication.
Post-Injury Recovery
Coming back from a soft tissue injury or surgery? Low-impact contrast therapy supports inflammation management and circulation while you rebuild. Pair with our sports rehab service for a full recovery pathway.
Is Contrast Therapy Right for You?
Contrast therapy is safe and well-tolerated by most healthy adults. If any of the following apply to you, speak to your GP before booking — or contact us directly and we can help.
- Cardiovascular conditions or a history of heart disease
- Uncontrolled high blood pressure
- Raynaud's syndrome or cold urticaria
- Pregnancy
- Open wounds, active skin infections, or recent surgery
- Medication that affects your response to heat or cold
- Epilepsy or seizure disorders
For most people
No medical clearance needed
The majority of our members have no pre-existing conditions and need no clearance before their first session. We check in with every first-time visitor before they start — if anything is unclear we will flag it then.
Not sure whether contrast therapy is suitable for you? Ring us on 07448 218 459 before booking.
Your First Visit to RE:UP Altrincham
Never done a sauna and ice bath session before? Here's exactly what happens.
Arrive & Check In
Head to 20 Huxley Street, Broadheath, Altrincham WA14 5EL. Look for the building with RE:UP on it. Come through the gate. Our team will check you in and give you a quick orientation.
Get Changed
Private changing rooms with lockers. Bring swimwear and a towel — we usually have some on the day.
Start with the Sauna
First-timers typically start with 10–15 minutes in our 8-person Finnish sauna (90–110°C) to build heat before the first ice bath. It is included in every session.
Take the Cold Plunge
When ready, step into one of our two ice baths at 4–7°C. Start with 30–60 seconds on your first attempt. Breathe slowly — the shock passes quickly and the effect is immediate.
Repeat the Contrast Cycle
Return to the sauna and go again. Most members complete 3–4 contrast cycles per session. Use the Normatec compression suits and mobility tools — foam rollers, massage guns, resistance bands — between rounds.
Cool Down & Leave
Finish in the chill-out area. Grab a drink, take your time within the 90-minute window. Most people leave feeling lighter, calmer, and significantly less sore than when they arrived.
Open 7 days, 7am–9pm. £20 per 90-minute session.
What Members Say
Trusted by Athletes & Professionals Across Altrincham & Cheshire
"I'd never done an ice bath before my first visit. The team walked me through everything and by the end I was doing four rounds. My recovery from football training has completely changed."
James M.
Football player, Sale
"I drive from Hale every week. Nothing else in the area comes close to what RE:UP has — a proper sauna, proper ice baths, the compression boots. It's a proper recovery facility, not just a spa."
Sarah K.
Triathlete, Hale
"I started going after a hamstring injury and it became part of my weekly routine. The contrast therapy genuinely speeds up how fast I feel ready to train again."
Tom R.
Cyclist, Altrincham
RE:UP Altrincham — Facility Standards
Water Purity
All immersion water is filtered and sanitised to strict standards. Continuous circulation and filtration maintain clarity and hygiene for every session.
Medical-Grade Filtration
Our ice bath and shower systems use medical-grade filtration to ensure water quality and reduce pathogen load, supporting safe repeated use.
Expert Support
Staff are trained in facility use and safety. Guidance on contrast protocols, timing, and contraindications is available to support optimal outcomes.
Temperature Precision
Sauna and ice bath temperatures are monitored and maintained within defined clinical ranges for consistent, repeatable exposure and results.
Find RE:UP Altrincham in Altrincham
Address
20 Huxley StreetBroadheath, Altrincham
Cheshire, WA14 5EL
How to Find the Building
Look for the RE:UP building on Huxley Street — our name is on it. Come through the gate and RE:UP Altrincham is inside.
Parking
Three hours free at Broadheath Retail Park — walk around the back to Huxley Street. Street parking is also available directly on Huxley Street.
Getting Here
Located in Broadheath, Altrincham — easily accessible from Hale, Sale, Timperley, Bowdon, Stretford, and Urmston. Minutes from the A56. Altrincham Metrolink station is a short bus or taxi ride away, with regular services from Manchester city centre.
Areas We Serve
Opening Hours
Common Questions
We're at 20 Huxley Street, Broadheath, Altrincham, WA14 5EL. Look for the building with RE:UP on it, on Huxley Street. Park free at Broadheath Retail Park and walk round the back, or park on Huxley Street itself — then come through the gate.
Yes. Broadheath Retail Park gives you three hours free — walk around the back to Huxley Street. There is also street parking directly on Huxley Street.
We're in Broadheath, Altrincham — easily accessible from Sale, Hale, Timperley, Stretford, and Urmston via the A56. Altrincham Metrolink station is a short taxi or bus ride away, with regular services from Manchester city centre.
We're open 7 days a week, Monday to Sunday, 7am to 9pm. Book online to secure your preferred slot.
A single 90-minute recovery session at RE:UP Altrincham costs £20. This includes full access to the 8-person Finnish sauna, both ice baths, Normatec compression, and the mobility zone. Members pay from £50/month for 4 sessions per month (Essential).
Swimwear and a towel. We usually have spare towels on the day, but bring your own to be sure. All the recovery equipment is provided.
Every session includes full access to our 8-person Finnish sauna, two ice baths maintained at 4–7°C, Normatec compression suits for both upper and lower body, and a mobility zone with foam rollers, massage guns, and resistance bands. Changing rooms and showers are all included.
Our ice baths are maintained at 4–7°C. If you're new to cold exposure, start with shorter dips (30–60 seconds) and build up over time. Our team is always on hand to guide you.
Contrast therapy means alternating between heat and cold — typically sauna followed by an ice bath, repeated in rounds. The temperature shift creates a vascular pumping effect that flushes metabolic waste, reduces inflammation, and speeds up recovery. It's used by professional athletes worldwide and is the core of our recovery protocol.
Most members benefit from 1–2 sessions per week. If you train regularly, a weekly session can significantly reduce soreness and improve performance. Our Monthly plan is designed for exactly this.
Absolutely. Most of our members were first-timers when they started. We'll walk you through everything on your first visit and you can go completely at your own pace.
Our 8-person Finnish sauna runs at 90–110°C — deep, intense dry heat, ideal for building core temperature before your ice bath. Most members spend 10–15 minutes in the sauna at the start of each round.
Yes. You can cancel or reschedule up to 1 hour before your session and it returns to your allowance. Cancellations inside the last hour cannot be processed, and the session counts as used.
Memberships start from £50/month for 4 sessions per month (Essential). Unlimited monthly access is £65/month, and Unlimited Plus — which includes unlimited recovery sessions plus one monthly sports massage — is £100/month. All memberships are rolling monthly with no long-term contract.
Most members start with the sauna and finish with the ice bath — heat first to relax the muscles and prime the vascular system, then cold to complete the contrast effect and leave the body in a calm, recovered state. Some members do multiple rounds of both within a session. There is no single correct order; try different approaches and find what works best for you.
If you are new to cold water immersion, start with 30–60 seconds and build from there. Over a few sessions most people comfortably reach 2–3 minutes. Our baths are maintained at 4–7°C — colder than most studies use — so shorter durations still produce a meaningful response. Never push through sharp pain. Slow, controlled breathing makes the cold far more manageable.
Yes. For endurance training — running, cycling, swimming — a contrast session on the same day works well to accelerate recovery. If you have done heavy strength work, there is some evidence that cold water immersion used immediately and very frequently may blunt muscle adaptation, so leaving a few hours between a hard weights session and the ice bath is sensible. If in doubt, use the session on a rest or easy day and you will always get the benefit.
Other Services
Sports Massage
Sports massage and soft tissue therapy to treat muscle tension, aid recovery and support performance.