Cold plunge tub
Chilled tub that holds cold water ready, instead of hauling bags of ice
A tub with a chiller and a filter that keeps water down in the 40s Fahrenheit, so a plunge takes no setup. People get in after training for soreness, or first thing in the morning for the jolt and the mood lift that follows. The recovery evidence is mixed, and cold straight after lifting may blunt some of the muscle adaptation. Plumbed units run into the thousands; an insulated barrel and ice does the same job for far less.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Chris BumsteadDoes it
Bodybuilder · Six-time Classic Physique Mr. Olympia
He used to fill a tub and dump buckets of ice into it. Now he keeps a tub built for the job, held at 40 degrees Fahrenheit; he tried 35 once and said that was too much. Eight to ten minutes, lower body first and then legs. His reason, he says, is not muscle recovery but systemic inflammation, plus a dopamine lift in the morning.
Source: Generation Iron: Why Does Chris Bumstead Take Multiple Ice Baths Per Week? - Cristiano RonaldoDoes it
Footballer · Portugal captain and five-time Ballon d'Or winner
Posted a picture of himself sitting in an ice bath after a full 90 minutes against Al Hilal in November 2024. His own caption said he uses it as often as he can, so that his body is ready for the next game. No brand of tub is named.
Source: Goal: Cristiano Ronaldo's ice bath recovery after Al Nassr's draw with Al Hilal - Michael PhelpsDoes it
Olympic swimmer · Most decorated Olympian in history
Cold water carried over from his swimming years into what he calls his health and fitness routine today. He says he had tried several tubs and found them too small, so the Chilly GOAT he helped design is deep enough to sit in fully submerged. It is his own product line, made with Master Spas.
Source: Master Spas: Michael Phelps Chilly GOAT cold tub announcement - Rhonda PatrickDoes it
Biomedical scientist · FoundMyFitness
She owns a cold plunge and takes cold showers as well, while being upfront that she gets in less often than she thinks she should.
Source: FoundMyFitness: her sauna routine
Aimed at the same thing
Other entries filed under fitness or stress.
- Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Percussion massage gun
Handheld device (Theragun and similar) for sore muscles and recovery between massages
On record from 2 of 62 tracked people: 2 do it - HabitFREE, no cost
Daily walking
A long walk most days, often without headphones
On record from 19 of 62 tracked people: 14 do it, 5 recommend it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it
Gear entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.