60-second recovery quiz
Cold plunge, warm soak or sauna — what fits your week?
Answer three quick questions and get a personalised morning, post-training or evening recovery schedule from NiceBaths Kenya.
Common questions
How accurate is the NiceBaths recovery quiz?+
The quiz maps your goal and workout timing to a research-informed starting protocol — morning cold plunge, post-training warm soak, or evening steam sauna. It is a starting point, not a medical prescription. Adjust to how your body responds.
Can I combine cold, warm and sauna in one week?+
Yes. Many NiceBaths users run cold in the morning, warm soaks after training, and a steam sauna on the evening. See our contrast therapy protocols guide for a weekly template.
Is cold plunge safe for beginners?+
Start warmer and shorter — 12–15°C for 1–2 minutes. Do not use cold or heat protocols if you are pregnant, have heart disease, uncontrolled blood pressure or a fainting history without speaking with a qualified medical professional.
Which NiceBaths setup fits my quiz result?+
For cold-morning or warm-post protocols, the ice bath + jacuzzi system (tub + 2HP chiller-heater-filter) covers both. For evening sauna, start with the one-person portable steam sauna tent.
Safety note. Cold and heat immersion put load on the cardiovascular system. Do not use if you are pregnant, have heart disease, uncontrolled blood pressure, a fainting history, or serious medical conditions without first speaking to a qualified professional. See our Health & Safety page.