THE RESILIENCE ROOM

Cold plunge and sauna contrast therapy

A dry heat sauna and an ice bath, with a hot drink after, at DP World Wanderers in Johannesburg.

THE SPACE

Step in tense, step out sharper

From the heat of the sauna to the shock of the cold plunge, and back again. The Resilience Room is named for what that builds, not just how it feels. It’s cold plunge and sauna contrast therapy at DP World Wanderers Stadium, with the field in view, for the reset that keeps you sharp.

THE SESSION

FIRE AND ICE

The circuit: heat and cold, in whichever order works for you.
A 30-minute session is R199 including VAT, hot drink included.

The Cold Plunge

SHOCK. ADAPT. THRIVE.

3 TO 7 °

Held between 3 and 7 degrees, cold enough to mean it. A plunge of 3 minutes is enough, and most people step out alert and calm.

DEEP HEAT. DEEP RECOVERY.

90°+

Dry heat from 90+ degrees. Give it 10 to 15 minutes to drop your shoulders and let the day go quiet before the next plunge.

The Sauna

The Cold Plunge

SHOCK. ADAPT. THRIVE.

3 TO 7 °

Held between 3 and 7 degrees, cold enough to mean it. A plunge of 3 minutes is enough, and most people step out alert and calm.

The Sauna

DEEP HEAT. DEEP RECOVERY.

90°+

Dry heat from 90+ degrees. Give it 10 to 15 minutes to drop your shoulders and let the day go quiet before the next plunge.

THE POWER OF CONTRAST

Better Together

Alternating between extreme cold and deep heat creates a powerful vasodilation–vasoconstriction cycle. This “vascular gymnastics” supercharges recovery, boosts your immune system, and leaves you feeling alert and energised.

Start your way

Ease in with 5 to 10 minutes in the sauna, or lead with the cold if you prefer the shock first. There’s no wrong door.

Make the switch

Trade temperatures: 3 minutes in the plunge, 5 to 10 in the sauna.

Repeat and rest

Cycle 2 to 3 times. Finish on cold for an energised edge, or on heat to wind down. Then rest and hydrate with your drink.

EVERYTHING YOU NEED TO SWEAT, PLUNGE AND RESET

PERFECT FOR

What teams use The Boundary for

Eased Muscle Soreness

The best-studied benefit. Cold water after hard exercise reduces soreness and swelling over the next one to three days, so you come back quicker.

A Real Hit of Alertness

The cold wakes you up in a way coffee does not. Most people step out sharp, and the short-term lift in mood and alertness shows up in the research too.

Kinder to your heart, over time

Long-term studies of regular sauna users link frequent sessions with better heart health and lower blood pressure. It’s an association, not a promise, but it’s a consistent one.

A Clear Head, and a Reset

Heat, then cold, then a hot drink, and the day goes quiet. You come back to your desk clearer than you left it.

Relief for stiff joints

Alternating heat and cold can ease pain and stiffness and help mobility in joints and soft tissue. The ideal protocol varies by person, which is why the session is guided.

BENEFITS

WHAT IT ACTUALLY DOES

Eased Muscle Soreness

The best-studied benefit. Cold water after hard exercise reduces soreness and swelling over the next one to three days, so you come back quicker.

A Real Hit of Alertness

The cold wakes you up in a way coffee does not. Most people step out sharp, and the short-term lift in mood and alertness shows up in the research too.

Kinder to your heart, over time

Long-term studies of regular sauna users link frequent sessions with better heart health and lower blood pressure. It’s an association, not a promise, but it’s a consistent one.

A Clear Head, and a Reset

Heat, then cold, then a hot drink, and the day goes quiet. You come back to your desk clearer than you left it.

Relief for stiff joints

Alternating heat and cold can ease pain and stiffness and help mobility in joints and soft tissue. The ideal protocol varies by person, which is why the session is guided.

FAQS

Questions, answered

What does a session cost?

R199 for a 30-minute session, VAT included, with towels, a locker and a hot drink after.

What is The Resilience Room?

The Resilience Room is the recovery space at The Edge, at DP World Wanderers Stadium in Johannesburg. It is cold plunge and sauna contrast therapy, with a view of the field.

What is contrast therapy?

Contrast therapy means moving between heat and cold, here a sauna and a temperature‑controlled cold plunge. You cycle between the two across a session. People use it to recover, reset and come back sharper.

How does a session work?

A session is 45 minutes guided or unguided – your choice and can accommodate up to 5 guests. If you book a session you will have the entire space to yourself.

How cold is the cold plunge?

The cold plunge is held between 3 and 7 degrees celsius, and the sauna runs at 90 degrees +.

How do I book?

Book a single session, or a bundle of five for 10% off. The Resilience Room is pitch‑side at the Wanderers, right in Joburg. The Edge is open from 6:30 – 17:00 Monday to Friday.

How many people can do a session together?

Up to five per session, so a small team can do the circuit together. For bigger groups, we stagger sessions, just ask.

Is it safe for everyone?

For most healthy adults, yes, and every session is guided. If you have a heart or lung condition, high blood pressure, or you’re pregnant, check with your doctor first, and come sober, alcohol and cold water don’t mix.

What teams say

book your reset

Step in, do the hard part, come out sharper. Book a session, or send an enquiry and we will take it from there.