Nomadic Recovery brings professional recovery services like ice baths and saunas directly to Albert Park Indoor Sports Centre. Think of us as your personal pit stop to recharge right after your game.

We are open to all players who are looking to boost their performance and recovery. Whether you’re a casual fill-in or a seasoned athlete, we’ve got something for everyone.

Each contrast therapy visit is offered as 30 minute recovery session giving you unrestricted access to our ice baths and sauna, complimented with guide breathing techniques to help you get the most out of your session.

A typical 30 minute recovery session includes 1-2 minutes of guided breathwork, 3-10 minutes in the ice bath, 1-2 minutes of a warm-up exercises, with the remainder of your session enjoying the traditional Finnish-style sauna.

We recommend you arrive 5-10 minutes before your booked session time to allow time for showering and changing.

Signing up is super easy! Just head over to our ‘Sign Up‘ page on the website, choose your Pass Type, fill in your details and pay securely online. You’ll then have the ability to book yourself in to any available time slots shown on our ‘Calendar‘. Each pass grants you access to the chosen 30-minute recovery session.

Absolutely! Decades of research has shown that a variety of contrast therapies, including ice baths and saunas, are very safe, used by almost all professional teams and athletes, across most sports. However, it is always recommended to consult your doctor first if you have any health concerns.

Be sure to stay well hydrated before, during and after every session and always listen to your body. We’re here to enhance your wellness, not compromise it!

Saunas are fantastic for relaxing muscles, relieving tension, and improving circulation. They can also help you unwind mentally, boosting your mood and reducing stress. Plus, regular sauna use has been linked to various long-term health benefits, like enhanced heart health and lower risk of certain chronic diseases.

Cold water immersion, which is usually referred to as either cold plunging or ice bathing, has been shown to provide significant health benefits, including:

• Increases energy levels
• Triggers hormesis and improves resilience
• Speeds up physical recovery
  – Helps you manage stress and improves your discipline
• Boosts your mood
• Improves your cardiovascular health
• May improve your sleep
• Helps burn fat and improves your insulin sensitivity
• Strengthens your immune system
• Offers neurocognitive benefits

The traditional Finnish-style sauna typically operates between 80-100°C, with humidity usually ranging between 15-25%.

Our ice baths offer multiple temperatures ranging from 3-10°C in order to be suitable for all experience levels.

Ice baths:

The right temperature and duration will depend on your comfort level and your previous experience with cold water immersion.

• For first-timers and beginners, we recommend starting with a shorter, 1-3 minute session at around 10-12°C.
• Those with some experience, might go for a slightly cooler bath at around 6-9°C and extend their time to around 3-5 minutes.
• Those who can handle colder temperatures and longer durations, might go for 3-5°C and extend their time to around 5-7 minutes.

Sauna:
Most people stay in for an average of 15 minutes. However, the time varies from person to person: some can only handle 5 to 10 minutes of the dry heat, others 25 (which should be the maximum time spent in the sauna). It’s a good idea to cool down after leaving the sauna.

Always make sure to listen to your body and adjust as needed!

It depends on your activity level and what feels right for your body. Some athletes love a quick dip after every game, while others might pop in a few times a week. Listen to your body—it knows best!

We offer Multi-Pack Casual Passes as well as Season Passes to suit players at all activity levels.

Our ice baths undergo a meticulous cleaning schedule, with regular and consistent water testing and sampling to ensure the only scary thing about the water is its temperature!

We use high quality, food grade sanitation chemicals that are chlorine-free, meaning the water is suitable for people with sensitive skin. The ice baths are also regularly completely emptied and wiped down for even greater peace of mind.

Similarly, our sauna is routinely cleaned and disinfected to ensure a safe, clean and comfortable environment.

But remember, the best way to keep the equipment clean is to be clean yourself! You must always shower before using the ice baths or sauna. Before every use.

Thank you for doing your part.