Sauna · Cold plunge · Sydney
Ninety degrees of quiet.Six degrees of clarity.
Sauna at 90°C, plunge at 6°C. Four studios across Sydney, open from 5:30am. Your first visit is $29.
What it is
A sauna, a plunge, and an hour that belongs to you.
Ember & Ice is a recovery studio. Nothing more elaborate than that. You sit in a hot room, you get into cold water, and you repeat until your head is quiet. We run four of them across Sydney, and they open before the city does.
It's for people who train and want to recover, people who don't sleep well, and people who just want twenty minutes a day where the phone is in a locker. Nobody will ask which one you are.
- Sauna at 85–95°C, cedar-lined, no music.
- Plunge at 6°C, checked and logged twice a day.
- Sixty-minute sessions, booked to a cap so it never feels crowded.
- Towels, tea and a lounge afterwards. Change rooms with real doors.
Four studios
Bondi, Manly, Surry Hills, Marrickville.
Every membership works at every studio. Pick the one on your way to work, or the one on your way home.
- 3 sauna · 4 plunge
Studio 01
Bondi
Our first studio. Ocean-facing sauna, plunges at 6°C and 10°C.
212 Campbell Parade, Bondi Beach NSW 2026
- Mon – Fri
- 5:30am – 9pm
- Sat – Sun
- 6am – 8pm
- 2 sauna · 3 plunge
Studio 02
Manly
Two minutes from the ferry. Quietest before 7am.
41 The Corso, Manly NSW 2095
- Mon – Fri
- 5:30am – 9pm
- Sat – Sun
- 6am – 8pm
- 3 sauna · 3 plunge
Studio 03
Surry Hills
Late nights for the city crowd. Private sauna available.
9 Reservoir Street, Surry Hills NSW 2010
- Mon – Fri
- 6am – 10pm
- Sat – Sun
- 7am – 8pm
- 2 sauna · 3 plunge
Studio 04
Marrickville
Warehouse studio with the biggest sauna in the group.
3/118 Sydenham Road, Marrickville NSW 2204
- Mon – Fri
- 6am – 9pm
- Sat – Sun
- 7am – 7pm
Memberships
Pay per session, or come as often as you like.
No joining fee, no lock-in, cancel from your account. Prices in Australian dollars, GST included.
Casual
$49per session
Book when you like. No commitment, no lock-in.
Book a session- Most popular
Flow
$189per month
Eight sessions a month. The sweet spot for most members.
Start Flow Unlimited
$259per month
Every day if you want it. All four studios, plus guest passes.
Go Unlimited
First visit for anyone is $29. A five-session pack is $220 and never expires.
| What's included | Casual | Flow | Unlimited |
|---|---|---|---|
| Sessions per month | Pay as you go | 8 | Unlimited |
| Session length | 60 min | 60 min | 60 min |
| Access to all four studios | Included | Included | Included |
| Off-peak only | — | — | — |
| Book up to 7 days ahead | — | Included | Included |
| Book up to 14 days ahead | — | — | Included |
| Guest passes | — | 1 / month | 2 / month |
| Towel included | — | Included | Included |
| Private sauna hire discount | — | 10% | 20% |
| Freeze membership | — | Up to 4 weeks / year | Up to 8 weeks / year |
| Minimum term | None | None | None |
Your first visit
An hour, start to finish. Here's how it goes.
01
Book online, arrive ten minutes early
Pick a studio and a time. Your first visit is $29. We'll show you the change rooms and how the session runs.
02
Fifteen minutes of heat
The sauna sits between 85°C and 95°C. Sit low if it's your first time. Leave whenever you need to; nobody's counting.
03
Two minutes of cold
The plunge is 6°C. The first thirty seconds are the hard part. Breathe out slowly, then it settles.
04
Repeat, then rest
Most people do three rounds. Finish cold, dry off, and sit in the lounge with a tea until you feel like leaving.
Bring swimwear. We'll sort the rest.
The science, in plain English
What heat and cold actually do, and what they don't.
We'd rather under-promise. Here's what the evidence supports, and where it runs out.
85–95°C
Heat
Your heart rate climbs to something like a brisk walk and blood vessels widen. Regular sauna use is associated with better cardiovascular health in long-running Finnish studies. Associated, not proven to cause.
6°C
Cold
Cold water triggers a sharp rise in noradrenaline, which is why you feel alert and clear-headed afterwards. The effect on mood is well documented. The effect on recovery is real but smaller than the internet says.
3 rounds
Contrast
Alternating heat and cold works the vessels like a pump. Athletes use it to reduce soreness after training. If you're building muscle, do the cold a few hours after lifting, not straight after.
90 min before bed
Sleep
A sauna in the evening drops your core temperature afterwards, which is one of the signals your body uses to fall asleep. Most members who come at night say they sleep better. We'd say the same.
General information only, not medical advice. If you're pregnant, have a heart condition, or take blood-pressure medication, talk to your doctor before your first session.
What members say
- 4
- Sydney studios
- 11,400
- sessions last month
- 4.9
- average member rating
- 6°C
- every plunge, every day
“I came for the sore knees and stayed for the twenty minutes a day where nobody can reach me.”
“The cold is awful for thirty seconds and then it's the best part of my week. The staff never oversell it, which is why I trust them.”
“Clean, calm, no wellness nonsense. The booking system actually works, which is rarer than it should be.”
Questions
The things people ask before they book.
Is a first visit really $29?
Yes. One full 60-minute session at any studio. No membership required and nobody will talk to you about one unless you ask.
What do I need to bring?
Swimwear and a towel. Members on Flow and Unlimited get towels included. We sell swimwear at reception if you forget.
How cold is the plunge, honestly?
Six degrees, checked and logged twice a day. Bondi also has a 10°C plunge if you'd rather work up to it.
Is it safe if I have a heart condition or I'm pregnant?
Please talk to your doctor before booking. Heat and cold both put load on the cardiovascular system, and we'd rather lose a booking than have you take a risk.
Can I cancel a membership?
Yes, any time, from your account, with no exit fee. Your membership runs to the end of the current billing month.
Can I freeze my membership when I travel?
Flow members can freeze up to four weeks a year, Unlimited up to eight. Freeze from your account; it takes effect the next day.
Are the studios mixed?
Yes. Every studio also runs women-only sessions on Tuesday and Thursday evenings. Check the timetable for your studio.
Can I book a private session for a group?
Surry Hills and Marrickville have private saunas for up to six people. Use the form below and choose 'Group booking'.
Book
Tell us when, and we'll hold you a spot.
Leave your details and the studio will call or text within one business hour to confirm a time. No payment now; you pay at the studio.
- First visit $29, no membership needed
- Cancel or move a booking up to 12 hours before
- We only use your details for this booking
Prefer to call? Every studio answers from 5:30am. Numbers are in the studio list above.