For saunas, we recommend at least 25-45 minutes of total sauna time. For cold plunges, research shows that 11-12 of cold plunge per week is effective when broken out in 3 rounds of 3-4 minutes each.
For a first time visit, the ideal circuit is 2 min cold plunge + 20 min sauna + 1-2 min cold plunge + 20 min sauna + 1-2 min cold plunge.
For regulars, the ideal circuit is 3-4 min cold plunge + 20 min sauna + 3-4 min cold plunge + 20 nmin sauna + 3 -4min cold plunge.