Recovery
Cold Plunge for Beginners: Your First 30 Days
A gentle progression that gets you plunging daily by the end of the month.
6 min read
Starting a cold plunge routine is easier when you have a plan. Here's a 30-day progression that builds tolerance without making you dread the water.
Week 1
60 seconds, 60°F, three sessions.
Week 2
90 seconds, 55°F, four sessions.
Week 3
2 minutes, 50°F, four sessions.
Week 4
3 minutes, 50°F, five sessions.