Recovery Facilities
Quiet lap pool for active recovery and cardio — open daily.
Lap Swimming
Cold water immersion to reduce inflammation and speed recovery. Maintained at 8–12°C.
Cold Therapy
Deep heat therapy for muscle recovery, stress relief and post-session wind-down.
Heat Therapy
Warm hydrotherapy jets to ease tight muscles and unwind after a hard session.
HydrotherapyWhy Recovery Matters
Ice baths trigger vasoconstriction, flushing metabolic waste from muscles. Research shows regular cold exposure reduces DOMS by up to 20% and accelerates return-to-training readiness — critical for athletes training multiple days per week.
Sauna heat increases blood flow to muscles and promotes deep, restorative sleep — essential for consistent training progress. Regular sessions also improve cardiovascular health and reduce cortisol.
Alternating ice bath and sauna creates a "vascular pump" — rapidly dilating and constricting blood vessels. This protocol is used by elite athletes worldwide to accelerate muscle repair and reduce inflammation.
Low-impact swimming is one of the most effective active recovery methods. Hydrostatic pressure reduces swelling while gentle movement maintains circulation and keeps joints mobile between hard training sessions.
Recovery Protocol
Head to the ice bath within 30 minutes of your session while inflammation is at its peak. Even a 5-minute cold immersion makes a measurable difference to next-day soreness.
3 min ice bath → 10 min sauna. Repeat 2–3 rounds. Finish cold for recovery, warm for relaxation. Listen to your body — never exceed comfortable limits.
2–3 recovery sessions per week delivers measurable improvements in performance and reduced injury risk within 4–6 weeks. Make it a habit, not an afterthought.
Use the 20m pool for easy swims on rest days — 20–30 mins of easy freestyle maintains blood flow and mobility without adding to training load.
All Included in Perform Membership
Unlimited ice bath, sauna, spa pool and 20m pool access — from $45/week.
Recovery FAQs
The full recovery area — ice bath, sauna, spa pool and 20m pool — is included in the Perform membership. Fitness Passport members at M2 also receive full Perform benefits including recovery access.
No booking required. All recovery facilities are available on a first-come, first-served basis. Open Mon–Fri 5am–10pm and Sat–Sun 7am–7pm.
Maintained at approximately 8–12°C — the optimal range for cold therapy benefits. Start with 2–3 minute sessions and build up gradually as your body adapts.
Yes — Fitness Passport members at M2 receive full Perform membership benefits, which includes unlimited access to the ice bath, sauna, spa pool and 20m swimming pool.
Ready to Recover Like a Pro?
Try the full recovery area with our 3 Day Trial — $10, no lock-in.
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