Nordic Cycle

HOT

• 5 to 10 minutes in Sauna

  • Relax

  • Breathe

  • Lower Bench will not be as hot

COLD

• Cold Shower (10 to 15 seconds)

  • Or Cold Plunge 10 to 30 seconds

  • Or Ocean Plunge

  • Or Jump in Snow

  • Take in cold air (if applicable)

RELAX

• For 15 to 20 minutes:

  • Tea and Chat

  • Hydrate

  • Sit by firepit

  • Read

  • Meditate

  • Breathwork

REPEAT

• 3 to 5 cycles

HOT

• 10 to 15 minutes in Sauna

  • Relax

  • Breathe

  • Lower Bench isn’t as hot but feel free to try upper bench

  • If ready create Loyly (Steam)

COLD

• Cold Shower

  • Or Cold Plunge 30 seconds or more fully submerged

  • Or Ocean Plunge

  • Or Jump in Snow

RELAX

• For 15 to 20 minutes:

  • Tea and Chat

  • Hydrate

  • Sit by firepit

  • Read

  • Meditate

  • Breathwork

REPEAT

3 to 5 cycles

HOT

• 15 minutes in Sauna

  • Relax

  • Breathe

  • Choose Bench

  • Create Loyly (Steam)

COLD

• Cold Shower

  • Or Cold Plunge 2 minutes or more fully submerged

  • Or Ocean Plunge

  • Or Jump in Snow

RELAX

• For 15 to 20 minutes:

  • Tea and Chat

  • Hydrate

  • Sit by firepit

  • Read

  • Meditate

  • Breathwork

REPEAT

3 to 5 cycles