Cold plunging has exploded in popularity among athletes, trainers, and recovery specialists, and for good reason. While it might look like just another wellness trend, cold exposure has deep roots in performance training and athletic recovery. The key lies in understanding how and when to use it.
So if you’re wondering whether to cold plunge before or after a workout, here’s what the experts say, and how you can incorporate it into your routine for better recovery and training longevity. We’ll also cover which workout shorts are built to handle both sweat and submersion, so you can go straight from session to cold exposure without missing a beat.
Benefits of Cold Plunging for Athletes
For athletes, training doesn’t end when the last rep is done. Recovery is part of the program, and cold exposure can be a valuable tool. Here’s why:
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Reduces inflammation and soreness. Cold immersion constricts blood vessels and slows down metabolic activity, which helps reduce swelling and DOMS (delayed onset muscle soreness).
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Accelerates recovery. A quick plunge post-training helps flush metabolic waste and promotes circulation once you warm back up, helping your body reset faster.
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Supports mental resilience. Regular cold exposure trains more than muscles—it builds discipline, grit, and a higher stress tolerance.
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Improves sleep and nervous system balance. Cold plunges can help activate the parasympathetic nervous system, promoting calmness and improved sleep, both key elements of recovery.
Cold Plunge Timing: Before or After Your Workout?
If you’re aiming to get the most out of cold plunging, post-workout is the best time to do it, especially after conditioning workouts, long runs, or high-volume sessions. That’s when inflammation peaks and recovery demands are highest.
Plunging before a workout isn’t typically recommended unless you’re explicitly training for cold exposure or using it as a quick wake-up. Cold can reduce muscle temperature and limit peak power output, potentially hindering performance in strength or sprint sessions.
The Ideal Cold Plunge Temperature
Cold plunges don’t need to be extreme to be effective. Most studies and trainers recommend water temperatures between 50–59°F (10–15°C).
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Time: Start with 2–3 minutes. Work up to 5–10 minutes as your tolerance improves.
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Goal: Stimulate recovery without overexposure. Shivering is your body’s natural response—use it as a guide.
Anything below 50°F increases the stress load, so save the ice baths for more advanced training or mental resilience work.
Cold Shower vs. Cold Plunge
Don’t have a plunge tub? No problem. Cold showers can still activate many of the same physiological responses, just to a lesser degree.
For athletes without access to a plunge setup, a few minutes under cold water post-training can still be a valuable recovery tool. While not as effective as full-body immersion, cold showers help cool the body, reduce surface-level inflammation, and promote mental toughness. In hot summer months, especially after outdoor workouts under the sun, a cold shower can help bring your core temperature back to baseline, making it easier for your body to transition into recovery mode. It’s a simple yet accessible option to support post-training recovery when a full plunge isn’t available.
Meet the Set Short: Your Training-to-Recovery Power Move
From brutal AMRAPs to plunges in freezing water, the Set Short is made to move through it all. Designed with a quick-drying, water-repellent fabric and bonded hems to prevent chafing, it’s built for high-performance workouts that don’t stop when the session ends.
Thanks to its amphibious construction and lightweight liner, the Set Short excels in land-to-water transitions—perfect for athletes who cold plunge after outdoor training or end their day with a tub dip. Whether you’re sprinting on sand, strength training in the sun, or hitting the plunge tank in your backyard, this is the short you won’t need to change out of.
The Interval Short: Built for Training, Ready for Plunges
With a lightweight shell, quick-drying fabric, and optional built-in liner, the Interval Short is made to handle sweat, strain, and full-body immersion. Bonded hems prevent chafing during high-rep movements, while laser-cut ventilation helps regulate heat through every circuit. The no-pinch waistband stays put through lifts and lunges, and just as comfortably when you sink into a cold plunge post-session. Durable enough for barbell work, streamlined enough for everyday wear, and breathable enough for recovery, the Interval Short transitions seamlessly from training to tub without skipping a beat.
Final Takeaway: Cold Exposure Is a Tool, Not a Trend
Cold plunging isn’t just about shock value—it’s about smart recovery. When used correctly, it can help athletes reduce inflammation, recover faster, and build mental toughness. Whether you're using a dedicated plunge, a cold lake, or a quick shower post-sweat, the goal remains the same: support your body so you can train hard again tomorrow.
Pairing recovery strategies with performance-minded training shorts, like the Set Short or Interval Short, ensures you're not just doing more; you’re doing it better. So keep showing up, stay consistent, and let your training, and recovery, work for you.