Ease into it, then amp up the intensity: Initiate your Fire & Ice Sessions with short, manageable stints of 10-15 minutes in the sauna and a brisk 60-90 seconds in a cold plunge. Gradually extend these durations as your body adapts. Establish a rhythm that suits you: Once acclimated, aim for a balanced routine of 15-30 minutes in the sauna followed by a rejuvenating 2-5 minute cold plunge. Incorporate at least one Fire & Ice session per week (though we recommend aiming for 3