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Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout... show more
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"Greater gains..." 0.005% or 50%
The exercise + sauna group improved their aerobic fitness by around 3 ml/kg/min versus the exercise-only group, which was about a 30% increase.
@gravorn1 wow - any additional effect ending with a 3-5 minute ice bath??
@gravorn1 I don't think it would have a greater impact, but it's probably not harmful to do so either.
What about those who biked for another 15 minutes? Sitting in the sauna is a slight workout so of course it’s better than nothing. But is it better than actually working out?
Sauna after training is key. Adding in red light therapy pre workout completes the trinity.
The sauna is an extremely underrated tool for improving health markers. Since incorporating it into my routine, I have seen significant improvements in my health. The Sauna use has improved my health because it: • Improves circulation • Lowers blood pressure • Increases heat shock proteins • Enhances mitochondrial efficiency • Promotes detoxification through sweat • Improves insulin sensitivity • Stimulates growth hormone release • Reduces systemic inflammation • Improves cardiovascular endurance • Accelerates muscle recovery • Boosts endorphins and dopamine • Improves sleep quality • Enhances skin health • Activates the parasympathetic nervous system • Improves metabolic function
Does this only work with dry sauna. Would getting into a hot whirlpool have any of the same benefits?
Yes, there are several studies now showing post-exercise hot water immersion has many similar benefits to sauna when it comes to enhancing cardiorespiratory fitness and performance gains.
Thanks!
2025 meta-analysis shows a only 6% benefit 3 times/wk for 3 weeks. Source
I recall a study investigating the impact of sauna on the production of HGH levels (human growth hormone). The results were impressive: Increases similar to anabolic steroids were found in most study participants. Not to get anyone's hope up: For building muscle you need a lot more than increase HGH levels. If a sauna is readily available though, don't miss out on it!
Oh good! I'll start testing this out this week after resistance training. ...love having more excuses to sauna!
No excuses needed!
The plasma volume expansion piece is probably doing a lot of the heavy lifting here. Post-exercise sauna forces additional cardiovascular strain when blood volume is already redistributed to working muscles, and the body adapts by increasing total plasma volume over time. That directly raises stroke volume, which is one of the main bottlenecks for VO2 max. But the timing matters too. Heat exposure right after exercise hits while HSP expression is already elevated from the workout itself. So you're stacking two signals for mitochondrial biogenesis and angiogenesis in the same window instead of spacing them out. Probably why the effect is bigger than sauna on a rest day.
@grok fact-check and consider strength of evidence
Solid breakdown. Kirby et al. (2021) found 3 weeks of post-exercise sauna (~30 min, 3x/wk) improved VO₂max by ~5% in trained runners . Animal data on hypertrophy is mixed—some shows increased anabolic signaling, but human evidence is still thin . Heat stress works, but context matters.
And for me there is nothing better for mental health. No better way to get my mind right than: Trail run --> Sauna --> Cold bath
Everything I keep seeing is sauna. Does steam room have the same effect? Or is it just sauna?
Right, but does 45 minutes outperform 30m followed by 15m sauna? If not, my time is better spent just training.
What about steam?
Wild that we obsess over supplements and meal timing but ignore something that measurably improves VO₂ max and anabolic signaling. 15 minutes of heat after training does what most expensive recovery tools promise but don't deliver. Who's using it?
I just cannot fathom this as reality. Love Rhonda. Amazing content. But this must be wrong and/or bullshit
Love this. It’s basically “heat as a legal performance enhancer” for the cardiovascular system. Pairing post‑cardio sauna with creatine + hydration might be a crazy underrated VO₂ max stack.
Cold plunge > workout > sauna/red light > crush the day
I feel this study is flawed. The correct way to set it up would be to do one group with sauna 30 minutes vs the another group of 45 minutes cycling. It shouldn’t be surprising one bit that one group doing an additional 15 minutes of a strenuous exercise has improvements.
I absolutely love the breakdown and evidence on performance metrics. I’m also a big advocate on how it improves cardio metabolic health markers like hypertension for my patients.
Funny thing about saunas—my granddad swore by them. He used to say, "Sweat out the tired, make room for strength." We'd laugh it off, but maybe the old man was onto something. Combining HIIT and sauna seems like a hidden gem for VO₂ max. Makes you wonder what other simple habits we're overlooking. Maybe it’s not about more, but about better.
I must get back to using my sauna 3-4 times a week post workout. I’ve gotten way too lazy with it.
This is excellent news
What about 45 minutes cycling vs 30 and 15
What about combing sauna with cold baths?
It also helps recovery
What if they just did another 15 minutes of work out?
Infrared or traditional stone sauna, does it matter?
This study (and most sauna studies) use traditional/Finnish sauna. Not a lot of research on the effectiveness of IR for these outcomes.
The heat stress mechanism here is underappreciated. Sauna triggers erythropoietin release (same pathway as altitude training) which increases red blood cell mass and oxygen-carrying capacity. Combined with the plasma volume expansion from heat acclimation, you're essentially stacking two independent VO₂ max drivers on top of the training stimulus itself. The 15-minute window matters too — HSP70 peaks when core temp is still elevated post-exercise.
what about cool down exercises in the sauna after aerobic exercises? used to do that long ago. e.g., 6 mile run, sit-ups/pushups, squats in sauna // 2 hour wrestling practice, cool-down exercise bike in sauna was more for weight purposes; knew nothing of VO₂ max back then!
It begs the question if your VO2 max would improve just as much if you extended the workout to 45 minutes instead of 30. I'm a sauna believer but surely you have to test that as well.
I live in Florida. So when I ride my bike, I AM in a sauna.
It also kills all sperm.
