Take your recovery to the next level with a Hot & Cold membership designed around your wellness goals. If you’re looking for a cold plunge membership or a sauna membership near you, or the best-value membership London has to offer, our packages give you unlimited access to balance, energy, and relaxation.
Privacy is the ultimate luxury.
Contrast therapy is science backed wellness.
At Hot & Cold, we believe practising contrast therapy properly should not require communal spa spaces or luxury resort pricing. Having your own space to focus entirely on your own contrast experience is a luxury that should be accessible.
No communal benches. No shared changing rooms.
Just you. Your sauna. Your refrigerated cold plunge. Your shower. Your speaker. Your space.
Why 90 days? Because meaningful physiological change is built through repetition. Ninety days is long enough to establish a real habit and long enough to see measurable difference in recovery, resilience and overall wellbeing. This is a structured commitment to feeling your best.
The 90 Day Foundation provides structured access to your own private Hot & Cold pod three times per week, up to 40 minutes per session. It is designed to build rhythm and consistency while fitting naturally into working life.
Three sessions per week reflect the minimum effective frequency identified in long term research. Each session stimulates cardiovascular response through heat, activates cold adaptation and supports vascular conditioning. Over ninety days, those repeated exposures compound into measurable adaptation.
The Foundation includes one weekend booking per week.
Guest passes are available if you would like to bring a friend and share your oasis.
From £14.50 per session
Equivalent to £29 per week
Pay in full upfront £377 for 90 Days. No Direct Debit required.
Or pay only £126 today, followed by two further monthly payments of £126 via Direct Debit.
Rolling thereafter at £126 per month unless cancelled.
Minimum 3 month commitment.
Complete contrast therapy in privacy, shared.
The 90 Day Foundation Dual provides three sessions per week for you both to enjoy together, 40 minutes per session. A sustainable and disciplined rhythm that builds measurable adaptation over ninety days.
Contrast therapy is most powerful when consistent. Sharing the commitment strengthens accountability and supports long term habit formation. Each session takes place in your own private pod, free from strangers and distraction.
Hot & Cold, practised as it is in the world’s leading sauna cultures. Completely private, for two.
The Foundation includes one weekend booking per week.
Your Dual membership has 40 minutes access 3 times a week, you can use that however you see fit. Dual sessions are Hot Stone only. Infrared pods are solo only and you can use this as one 20 minute session each on the same day, or you can alternate days and come separately for 40 minute infrared sessions. If you have any questions please ask a member of the team.
From £7.25 per session per person
Equivalent to £43.50 per week
Pay in full upfront £566 for 90 Days. No Direct Debit required.
Or pay only £189 today, followed by two further monthly payments of £189 via Direct Debit.
Rolling thereafter at £189 per month unless cancelled.
Minimum 3 month commitment.
The 90 Day Ultra is the highest level of access. Your own private Hot & Cold pod, available every day for ninety consecutive days. Up to 40 minutes per day. Seven days a week. Anytime from 6am to 9pm.
Research shows that outcomes strengthen as exposure frequency increases. Regular contrast improves circulatory efficiency, enhances recovery, supports endothelial function and strengthens resilience to both physical and mental stress.
Repeated cold immersion has been shown to reduce delayed onset muscle soreness, support inflammatory regulation, improve perceived stress levels and enhance sleep quality when practised consistently. Combined with heat, the adaptation effect is amplified.
Ultra removes friction. Whatever the day requires, morning clarity or evening decompression, you simply open the app and book your pod.
Guest passes are available if you would like to bring a friend and share your oasis.
From £10.50 per session
Equivalent to £49 per week
Pay in full upfront £637 for 90 Days. No Direct Debit required.
Or pay only £212 today, followed by two further monthly payments of £212 via Direct Debit.
Rolling thereafter at £212 per month unless cancelled.
Minimum 3 month commitment.
The 90 Day Ultra Dual delivers daily private access for both of you. Up to 40 minutes per day, seven days a week.
Long term data shows that higher frequency sauna use is associated with stronger cardiovascular and overall health outcomes. Cold immersion research demonstrates improvements in inflammatory markers, reduced muscle soreness and improved stress regulation when exposure is repeated consistently.
Practised daily, contrast becomes conditioning. Circulation strengthens. Recovery accelerates. The stress response becomes more controlled. The effects build progressively over time.
No shared facilities. No public spa environment. Just private sauna, refrigerated plunge and everything you need, any time you want it.
Your Dual membership has 40 minutes access 3 times a week, you can use that however you see fit. Dual sessions are Hot Stone only. Infrared pods are solo only and you can use this as one 20 minute session each on the same day, or you can alternate days and come separately for 40 minute infrared sessions. If you have any questions please ask a member of the team.
From £5.31 per session per person
Equivalent to £73.50 per week
Pay in full upfront £956 for 90 Days. No Direct Debit required.
Or pay only £319 today, followed by two further monthly payments of £319 via Direct Debit.
Rolling thereafter at £319 per month unless cancelled.
Minimum 3 month commitment.
One year of Hot & Cold. Pay for 11 months, get 12.
In traditional sauna cultures, contrast therapy is not occasional. It is embedded practice. A regular ritual that maintains adaptation rather than restarting it.
Commit to twelve months and remove monthly decision making. One upfront payment. No Direct Debit. Just open the app and book your pod from now until this time next year.
In Finland and across established sauna cultures, heat is never used alone. It is paired with cold. The movement between intense warmth and rapid cooling is what drives adaptation.
During sauna exposure, core temperature rises and heart rate increases to levels comparable with moderate cardiovascular activity. Blood vessels dilate, circulation improves and heat shock proteins are stimulated, supporting cellular repair and long term resilience.
Cold immersion triggers a powerful and distinct response. Rapid cooling activates the sympathetic nervous system and increases noradrenaline levels. Research shows cold exposure can reduce inflammatory markers, decrease delayed onset muscle soreness after training, improve stress regulation and support sleep quality. Many athletes use cold immersion specifically to reduce DOMS and recover faster between sessions.
When heat and cold are alternated, the vascular system repeatedly dilates and constricts. This creates a conditioning effect that supports circulatory efficiency and recovery. At the same time, the nervous system learns to shift more effectively between activation and calm. Over time, this improves stress tolerance and recovery capacity.
Long term Finnish cohort studies demonstrate a clear dose effect in sauna use. Individuals using sauna more than three times per week experienced significantly stronger cardiovascular and overall health outcomes compared to infrequent users. Frequency matters. Emerging research into cold exposure shows similar frequency dependent improvements in inflammation control and stress adaptation.
