Standard round: sauna at 189F for 12 to 18 minutes, then the plunge at 39F for 30 to 90 seconds. Rest two to three minutes at room temperature before you start the next round. Three rounds is standard; five is the most we let anyone run in one visit.
First time: 30 seconds in the plunge is the ceiling, not the target. Get in to the shoulders, breathe out slow, and get out the moment the count hits 30 - the goal on round one is finishing the count, not toughing out more of it.
Do not plunge if you are pregnant, have uncontrolled high blood pressure, a heart condition, or have been drinking. Sauna alone is fine for most people; the cold water is the part that needs a clear head and a working cardiovascular system. If in doubt, take the sauna and skip the tank.
