Quick answer: At GYMNASIUM in north Ubud you can do sauna, hammam (steam room) and cold plunge in one place, right next to an 850m² air-conditioned gym. A day pass with recovery is Rp 350.000 plus tax and includes the gym and classes. A simple routine is 15 to 20 minutes of heat, then 30 to 60 seconds of cold, repeated 2 to 3 times, followed by 10 minutes of rest and plenty of water.
Heat and cold have become part of how people train in Ubud. Many train in the morning, work through the afternoon and want something that helps them switch off at the end of the day. This guide covers where to do it in Ubud, what each method does, a routine you can follow and when to be careful.
Where to do sauna, ice bath and cold plunge in Ubud
GYMNASIUM’s Recovery Suite is in the same building as the training floor at Onyx Park (formerly PARQ Ubud), Jl. Sri Wedari No. 24, Tegallantang, in north Ubud, about 10 minutes from Ubud centre.
| GYMNASIUM Recovery Suite | |
| What is there | Dry sauna, hammam (steam room) and cold plunge, plus a pool |
| Hours | Open daily, 6am to 10pm |
| Booking | Not needed, walk in |
| Included in | Every Gym + Recovery pass, from 1 day to 1 year |
| Also included | Full access to the 850m² air-conditioned gym and all group classes |
| Extras | Towels and lockers included with day passes; protein bar on the training floor |
The hammam is still rare in Ubud, and having heat, steam and cold next to the gym floor means you can train and go straight into recovery without changing venues. Unlimited use is included for the length of your pass.
Sauna vs hammam vs cold plunge: what is the difference?
| Sauna | Hammam (steam room) | Cold plunge or ice bath | |
| Type | Dry heat | Wet heat, near-saturated steam | Cold water immersion |
| Typical temperature | Usually around 70 to 100°C | Usually around 40 to 50°C, but feels hotter because of the humidity | Cold plunges usually 10 to 15°C; ice baths can be colder |
| How it feels | Very hot, dry air; you sweat freely | Warm, heavy and humid; gentle on the airways | A sharp shock for 10 to 20 seconds, then it settles |
| Good for | Long, relaxed heat sessions | People who find dry heat harsh | Feeling alert and cooling down fast |
These are general ranges for each type of facility.
An ice bath and a cold plunge do the same job. “Ice bath” usually means water cooled with ice or a chiller to a lower temperature, while a cold plunge is a pool kept cold. For most people, 10 to 15°C is cold enough to get the effect.
What the research says, without the hype
- Regular sauna use. Long-running Finnish studies that followed middle-aged men for many years found that frequent sauna bathing was associated with lower rates of cardiovascular disease. These studies show a link, not proof that the sauna caused it, but it is one of the better-studied areas of heat exposure.
- Cold water after exercise. Research suggests cold water immersion can reduce how sore you feel after hard training, and many people feel more alert afterwards.
- Cold and muscle growth. Some studies, including a well-known trial in The Journal of Physiology (2015), suggest that a cold plunge straight after strength training, done regularly, may reduce muscle and strength gains over time. If building muscle is your main goal, plan around it.
- Everything else. Claims about “detox”, fat loss or immune boosting are often stated far more confidently than the evidence supports. Enjoy it for how it makes you feel.
A simple routine to follow after training
This is the protocol we recommend at GYMNASIUM. It works whether you have 30 minutes or an hour.
- Train first. Finish your session on the training floor or in a class.
- Swim or float, 10 to 15 minutes, to bring your heart rate down.
- Sauna or hammam, 15 to 20 minutes. Breathe slowly and leave earlier if you feel dizzy.
- Cold plunge, 30 to 60 seconds. Get in steadily and keep your exhales long and slow.
- Repeat 2 to 3 rounds, or do one if you are short on time.
- Sit quietly for 10 minutes before you get back on a scooter.
- Drink water throughout. You lose more fluid than you think in Ubud’s humidity.
First time? Stay at the short end of every range and do one or two rounds. Tolerance builds with practice.
How to fit heat and cold into your training week
| Day | What to do | Why |
| Heavy strength or muscle-building | Sauna or hammam after; save the cold for later or another day | Regular cold straight after lifting may blunt gains |
| Conditioning, HIIT, boxing or Muay Thai | Full contrast, 2 to 3 rounds of heat and cold | Many people feel fresher afterwards |
| Rest or active recovery day | 1 to 2 easy rounds, then quiet rest | A reason to move a little and switch off |
| Before an early start or a travel day | One shorter round, extra water | Long heat can leave some people tired |
Two or three sessions a week is plenty for most people.
Who should be careful
Heat and cold both put real stress on your heart and circulation. Check with a doctor first if you are pregnant, have a heart condition, have high or low blood pressure, or take medication that affects your heart rate or how you handle heat. For everyone:
- Never combine sauna or cold plunge with alcohol.
- Skip it if you are unwell, feverish, dehydrated or recovering from a stomach bug.
- Never hold your breath or put your head under in the cold plunge.
- Get out if you feel dizzy, sick or your heart keeps racing.
Prices for recovery at GYMNASIUM
All prices exclude 10% government tax. No booking, no contract.
| Pass | Gym + Recovery (gym, classes, sauna, hammam, cold plunge) |
| 1 day | Rp 350.000 |
| 3 days | Rp 750.000 |
| 1 week | Rp 1.350.000 |
| 1 month | Rp 2.490.000 |
| 1 year | Rp 19.900.000 (about Rp 1.658.000 a month) |
Already on a Gym pass? Add recovery for Rp 75.000 a day or Rp 500.000 a month.
FAQ
Where can I do an ice bath in Ubud?
At GYMNASIUM in north Ubud. The Recovery Suite has a cold plunge next to a sauna and hammam, open daily from 6am to 10pm, with no booking needed.
Is there a gym with a sauna in Ubud?
Yes. GYMNASIUM has a sauna, hammam and cold plunge next to its 850m² air-conditioned training floor, included in the Gym + Recovery tier from Rp 350.000 plus tax a day.
Where can I find a hammam or steam room in Ubud?
GYMNASIUM has a hammam in its Recovery Suite, alongside the sauna and cold plunge. Hammams are still rare in Ubud.
How long should I stay in the sauna and cold plunge?
Start with 15 to 20 minutes of sauna or hammam and 30 to 60 seconds of cold, repeated 2 to 3 times. On your first visit, stay shorter and do fewer rounds.
Should I do the sauna or the cold plunge first?
Heat first, then cold, then repeat. Finish with 10 minutes of quiet rest.
Is a cold plunge bad for muscle growth?
Some studies suggest regular cold immersion straight after strength training may reduce gains over time. If muscle is your priority, use heat after lifting and save the cold for other days.
How much does a sauna and cold plunge cost at GYMNASIUM?
At GYMNASIUM, the Gym + Recovery day pass is Rp 350.000 plus tax and includes the gym, classes, sauna, hammam and cold plunge. A month is Rp 2.490.000 plus tax.