Contrast Therapy 101

Stay in the loop and join the Virgin Active community

If you’ve never heard of ‘contrast therapy’, we won’t blame you. The thing is, you’ve probably already been doing some without knowing it. Especially if going from the heat of the sauna to a cool shower sounds familiar. But what exactly is it? With brand-new Contrast Therapy classes now at Virgin Active, we’re here to give you the low-down on how to get the most out of your guided sessions.  

What is Contrast Therapy? 

Contrast therapy is also known as ‘hot and cold therapy’ and it’s as simple as the name suggests. Moving from a warm environment, typically a sauna, to a cold one – an ice bath, cold plunge or cool shower – is contrast therapy.  

Contrast therapy is a popular form of recovery and is often found in Nordic countries, like Finland, Sweden and Iceland. And as of 2026, also in Virgin Active.  

What are the benefits of contrast therapy? 

When you first start contrast therapy, it might not be the most comfortable experience. Firstly, you may not be used to sitting in a hot sauna. And you may not be likely to take ice baths on the regular. But the reason that people keep coming back to contrast therapy is because of how good it makes them feel, inside and out.  

Contrast therapy is brilliant for your circulation. Heating and cooling your body through the sauna and cold plunge increases your heart rate and improves circulation. This circulation boost helps to ferry fresh blood cells around your body, oxygenating muscles and repairing tired ones too. You’ll find that contrast therapy helps to soothe Delayed Onset Muscle Soreness (DOMS) and reduce inflammation, meaning you will be able to train again sooner.  

Contrast therapy also has mental benefits alongside the physical. After all, there’s nothing like a cold plunge to awaken the senses. Hot and cold therapy helps to regulate the nervous system and deliver extra endorphins (or ‘feel-good hormones’) to your brain, encouraging you to feel more happy and calm.  

What happens in a Virgin Active Contrast Therapy class? 

Ready to give hot and cold therapy a go? The good news is, you don’t need to do it alone. Our brand-new Contrast Therapy classes are guided sessions with a trained professional who will take you through gentle breathing exercises, hot saunas and cold plunges.  

Contrast Foundations is a 30-minute class that begins with grounding practices, a soothing sauna to unwind tension and a short confidence-boosting cold plunge. It’s perfect for newbies.  

Contrast Calm is a soothing 30-45-minute hot-and-cold therapy session that puts the ‘aah’ back into your day.  

Contrast Energise is an invigorating 30-45-minute contrast therapy session that hits on every level, designed to fire up your system through two energising rounds of sauna heat and cold plunge.  

Not yet a member? Find your nearest club and start your membership today.

FAQs 

Where can I do Contrast Therapy at Virgin Active? 

Our Contrast Therapy classes are currently open at Virgin Active Mayfair in our all-new spa. Simply book your spot on our app and meet us on the heated slabs. 

What are the benefits of contrast therapy? 

Contrast therapy is brilliant for recovery, easing DOMS, reducing inflammation, improving circulation and regulating your nervous system.  

Is Contrast Therapy safe for beginners? 

Absolutely, especially if you join our Contrast Therapy Foundations classes designed to give you a taste of hot and cold therapy if you’ve never tried it before.  

How often should you do contrast therapy? 

You’ll reap the benefits if you keep to a regular practice. Aim for 3 sessions per week ideally but you’ll feel the benefits from just 1 session per week.