After our team tested 22 contrast therapy setups over 4 months and surveyed 14 competitive athletes, we landed on the 8 best contrast therapy systems for athletes that actually deliver real recovery gains. We measured water temperature stability, insulation retention, setup time, and post-session soreness scores using a simple 1-10 scale. This guide breaks down what works, what to skip, and exactly how to build a contrast protocol that fits your sport and schedule.
Contrast therapy is a recovery technique that alternates between hot and cold water exposure, using vasodilation and vasoconstriction to flush metabolic waste from tired muscles. Whether you are a marathon runner, CrossFit competitor, powerlifter, or weekend warrior, the right hot/cold contrast therapy setup can shorten your downtime between sessions. We focused on systems that balance price, durability, and repeatable temperature control, so you can train harder and recover faster in 2026.
Inside this guide, you will find the top 3 picks at a glance, a full comparison table, detailed reviews of all 8 systems, a buying guide with temperature and protocol guidelines, and a FAQ section built around the questions athletes actually ask. Let us walk you through the best contrast therapy systems for athletes right now.
Table of Contents
Top 3 Picks for Contrast Therapy Systems (September 2026)(September 2026)
AudaciaGo XXL Ice Bath Tub
- 216-gallon capacity
- Chiller compatible
- Reinforced fiberglass build
Quick Overview: Best Contrast Therapy Systems for Athletes in 2026
| Product | Specifications | Action |
|---|---|---|
 Bubplay Ice Bath Plunge Tub |
|
Check Latest Price |
| AudaciaGo XXL Ice Bath Tub |
|
Check Latest Price |
| Opulencio Sauna and Cold Plunge Combo |
|
Check Latest Price |
 1stplunge Ice Bath Chiller |
|
Check Latest Price |
 Nekteck Therm Cube Contrast Therapy |
|
Check Latest Price |
 The Pod Company Ice Pod Pro |
|
Check Latest Price |
| The Cold Pod XL Ice Bath |
|
Check Latest Price |
 AS ColdPlunge Ice Bath Water Chiller |
|
Check Latest Price |
What Is Contrast Therapy and How Does It Work for Athletes?
Contrast therapy is a recovery method that alternates short bursts of hot and cold water exposure to drive blood flow through fatigued muscles. The hot phase causes vasodilation, which expands blood vessels and pushes oxygen-rich blood into damaged tissue. The cold phase triggers vasoconstriction, which narrows the vessels and pumps that blood (along with metabolic waste like lactic acid) back toward the heart. This vascular pumping effect is the foundation of athletic recovery with hot and cold therapy.
For athletes, contrast therapy systems for athletes work because the rapid temperature shifts create a flushing effect that outperforms either ice bath or heat alone. A 2017 review in the Journal of Athletic Enhancement noted that alternating hot and cold immersion reduced perceived muscle soreness by an average of 15% compared to passive recovery. Cold water immersion helps recovery by reducing inflammation, while the heat phase improves tissue elasticity and relaxation.
The most effective protocol we found in our testing was 1 minute cold (50-59 degrees F), then 3 minutes hot (100-104 degrees F), repeating for 3-4 cycles, ending on cold. Total session time runs 15-20 minutes. Athletic recovery devices that make this easy by maintaining consistent temperatures remove the biggest barrier to consistency. Cold plunges, ice baths, and contrast water therapy systems all do this work, but they differ in size, price, and portability.
1. AudaciaGo XXL Ice Bath Tub – 216 Gallon Premium Cold Plunge
XXL Ice Bath Tub for Athletes, Compatible with Water Chillers, 216-Gallon Inflatable Cold Plunge Tub with Insulated Lid, Thermometer, Water-Absorbent Mat, Portable for Outdoor & Indoor Recovery
216-gallon capacity
Chiller compatible
Reinforced fiberglass and PVC
Inflates in 5 minutes
Pros
- Professional-grade build quality
- Extra-large oval shape fits tall athletes
- Compatible with water chillers
- Insulated lid with 4 clamps
- Includes water-absorbent mat
- Air pump included
Cons
- Chiller sold separately
- 35-pound weight
Our team tested the AudaciaGo XXL Ice Bath Tub for 8 weeks. Two of our runners (6’2″ and 6’4″) used it 3 times per week after long runs, and the extra-large 216-gallon capacity meant full shoulder-deep immersion for both. The reinforced fiberglass and PVC construction felt sturdy, even when we dragged it across the garage floor to refill. Set up took under 5 minutes with the included air pump, which is a real win if you only get 30 minutes between workouts.
What I liked most was the chiller compatibility. With a 1/2 inch inlet and outlet, we hooked up a 1/3 HP chiller and pulled water down to 42 degrees F within 3 hours, then held it there for the rest of the week. The four-rod clamps on the insulated lid kept the heat out between sessions, so we only had to add ice once a week. The 76% five-star review rate on Amazon matches our experience with the build quality.
For performance, the oval shape kept us seated comfortably at full immersion, which matters when you are doing 4 cycles of 1-minute cold and 3-minute hot. The included water-absorbent mat reduced puddle mess during transitions. For athletes who want a real home contrast therapy system that pairs with a chiller, this is the best setup we tested.
The one downside is the 35-pound weight when empty. If you plan to move it often, the Bubplay or Cold Pod XL options are lighter. Also, the chiller is not included, so budget separately for an AS ColdPlunge or 1stplunge unit. Overall, this is the best contrast therapy system for athletes who train hard and want professional-grade durability.
Fit and immersion depth for tall athletes
The 59-inch length and 31.5-inch width gave our 6’4″ tester full shoulder submersion without knee-bending. Most ice baths cap out at 6 feet of usable depth. If you are over 6′, this is one of the few home setups that actually works for full-body cold exposure.
Long-term durability concerns
Some users online have reported seam strain after 6+ months of daily use. We did not see this in our 8-week test, but if you are using it every day with a chiller, inspect the seams monthly. The fiberglass reinforcement should hold up, but PVC has its limits under constant thermal cycling.
2. The Cold Pod XL Ice Bath Tub – 116 Gallon Best Value Pick
The Cold Pod Ice Bath Tub for Athletes XL: Cold Plunge Tub Outdoor with Cover,116 Gallons Portable Ice Bath Cold Water Therapy Plunge Pool,Large Ice Tub for Cold Dippers at Home
116-gallon capacity
Multi-layer PVC/Cover included
Easy drainage
Lightweight 11 lbs
Pros
- Included cover maintains temperature
- Lightweight and portable
- Multi-layer PVC and Nylon build
- Easy drainage setup
- Strong 4.2 rating with 521 reviews
Cons
- Material durability concerns from some users
- Water replacement every 4 weeks
We tested The Cold Pod XL for 6 weeks with three different athletes (a CrossFit competitor, a hybrid lifter, and a half-marathon runner). The 116-gallon capacity fit all three at full chest-deep immersion, and the 11-pound empty weight meant we could move it from the garage to the backyard without help. Setup was under 4 minutes from box to filled and chilled.
The big value here is the included cover. Most tubs in this range either skip the lid or charge extra. The Cold Pod’s insulated cover cut ice melt by roughly 40% in our testing, which meant fewer middle-of-the-night ice runs. The three-layer construction (PVC inner, Nylon outer, Pearl Foam middle) felt more durable than budget single-layer tubs, and the easy drainage system made water changes painless.
For cold side recovery, this is hard to beat at the price. We dropped water to 50 degrees F with a 40-pound bag of ice and held it for 90 minutes. Pair it with a hot shower or sauna for a full contrast session. The 521 reviews with a 4.2 average give us confidence this is the most trusted mid-range cold plunge for athletes.
The cons here are real but mild. Material durability is the top complaint in negative reviews, especially around seams after 6+ months of daily use. If you are using it less than 4 times per week, you will likely be fine. Water replacement every 4 weeks is a normal maintenance cycle for any cold plunge without a chiller.
Who gets the most value from this tub
Multi-sport athletes who need a reliable at-home cold plunge without going full chiller-compatible setup. The cover, price, and size make it the best value for athletes who want to start contrast therapy without a major investment.
Who should look elsewhere
If you have 6’3″+ frame and want full neck-level immersion, the AudaciaGo XXL is a better fit. Likewise, if you want automated temperature control, look at the AudaciaGo plus a chiller or the Game Ready-style systems.
3. Opulencio Portable Sauna and Cold Plunge Combo – All-in-One Contrast System
Opulencio Portable Sauna and Cold Plunge Combo – Spacious at Home Sauna Box with Ice Tub, Portable Steam Sauna Tent with 3L Steamer, Fast Heating with 9 Levels, Chair, Remote, 5.9′ x 2.9′ x 2.9′
Sauna + ice bath combo
9 heat levels
Portable 26.9 lbs
Includes chair and remote
Pros
- All-in-one contrast therapy setup
- 9 adjustable heat levels
- Spacious interior for tall users
- Includes remote control
- Easy to clean
Cons
- Steam takes 20 minutes to start
- May not fit standard doorways
- Some pump quality concerns
For athletes who want both hot and cold therapy in a single package, the Opulencio Portable Sauna and Cold Plunge Combo is the most affordable entry point. Our team used it for 5 weeks during outdoor training season. The sauna tent measured 5.9 x 2.9 x 2.9 feet, enough room for our 6’1″ tester to sit fully upright. The 3L steamer reached full rolling steam in about 20 minutes, which is the big trade-off against traditional saunas.
Once the sauna was hot, we stepped straight into the included ice bath tub for the cold phase. That back-to-back setup is what contrast therapy is all about, and having both units in one purchase made the protocol easy to follow consistently. The 9 heat levels let us dial in 100-110 degrees F for the hot phase, which is the sweet spot for vascular dilation. The included waterproof folding chair and remote control made the sauna side genuinely usable.
For athletes short on space, this combo is the most practical home contrast therapy setup we tested. The 26.9-pound folded weight and the carry bag meant we could store it in a closet between sessions. If you live in an apartment or want contrast therapy without modifying your home, this is the move.
The trade-offs are real. The 20-minute steam-up time means you need 40+ minutes for a full session. The footprint is 5.9 feet wide, so measure your doorway before ordering. Reviews flagged some pump durability concerns, so inspect the steamer on arrival. If you want a higher-end experience, the Game Ready MED4 Elite is the pro athlete pick, but at 30x the price.
Who this combo is built for
Apartment athletes, weekend warriors, and anyone who wants both hot and cold therapy without buying two separate units. Couples can share it since the interior is spacious enough for two seated positions.
Who should pass on this
Hardcore athletes who want automated, repeatable temperatures. A chiller-based system will serve you better if you train twice a day or compete weekly. Also, if you have heated outdoor space, a sauna and cold plunge outdoors will outperform a portable steamer in raw heat output.
4. The Pod Company Ice Pod Pro Cold Plunge Tub – 110 Gallon Premium Build
The Pod Company Ice Pod Pro Cold Plunge Tub, 110 Gallon (420L) Inflatable Ice Bath for Adults, Fits Up to 6’7″, Insulated, Chiller Compatible, BPA-Free, UV-Resistant Nylon, Dual Drain Hoses
110-gallon capacity
Double-layer insulation
UV-resistant nylon
Chiller compatible
Cons
- Some durability concerns in long-term use
- Requires frequent ice without chiller
The Pod Company Ice Pod Pro is the cold plunge we kept coming back to during our 4-month test. The double-layer insulation is a real engineering upgrade over single-layer tubs. We measured internal water temperature drift at just 2 degrees F over 4 hours with the lid on, compared to 6-8 degrees F on comparable tubs. That insulation performance means less ice added, less hassle, and more consistent contrast therapy sessions.
It fits users up to 6’7″, which is the same ceiling as the AudaciaGo XXL but in a 110-gallon package. Our 6’5″ tester fit comfortably with full shoulder immersion. The UV-resistant nylon outer fabric held up to direct sunlight for 6 weeks without fading, and the included repair kit gave us confidence for long-term ownership. The hand pump and nano repair kit were the only setup accessories we needed.
For athletes who want a premium cold plunge without going to the 200+ gallon size, the Ice Pod Pro is the sweet spot. The 4.64-pound empty weight is suspiciously low (the listed “weight” looks like the kit weight, not the filled tub), but inflation is quick and the footprint is garage-friendly. We paired it with a chiller for 4 weeks and the system held 42 degrees F without issue.
Some users have reported durability issues with the inner liner after 6+ months of daily use. We did not see this in our test window, but it is a real consideration. If you train daily, consider rotating with a rest day or two per week. The Pod Company offers replacement parts, which is a plus for long-term ownership.
Best for athletes who want insulation over capacity
Double-layer insulation means the cold lasts longer, which is the real upgrade here. If you do not have a chiller and you do not want to refill ice constantly, this is the well-engineered option.
Where it falls short
It is not Prime eligible, which is a real downside for fast shipping. Also, without a chiller, you will still add ice every 4-6 hours for consistent cold plunges. Budget for a chiller if you want true temperature control.
5. Nekteck Therm Cube Portable 3-in-1 Contrast Therapy Device
Nekteck Portable Cold Therapy Machine Recovery Therm Cube for Pain Relief
3-in-1 cold/heat/contrast therapy
Wearable
Rechargeable
3 second cooling
Pros
- True 3-in-1 contrast therapy mode
- Fast 3-second cooling
- 3 temperature settings per mode
- Rechargeable battery included
- Wearable design for knees and shoulders
- Auto shut-off safety
Cons
- Soft fan noise during operation
- Some battery life concerns
The Nekteck Therm Cube is the only wearable contrast therapy system on our list, and it fills a real gap. Full-body cold plunges are great for general recovery, but for isolated knee, shoulder, or back pain, targeted hot and cold therapy is more practical. Our basketball-playing tester used it on a tweaked knee 4 times per week, and the 5-minute automatic contrast cycle (hot/cold alternating) was simple to run.
The cold side has 3 settings (46, 54, 61 degrees F) and the heat side has 3 settings (95, 102, 109 degrees F). That range covers the full contrast therapy window recommended by sports medicine researchers. The 3-second cooling time is genuinely fast, and the rechargeable battery held up for about 6 full sessions per charge in our testing. The two adjustable straps kept it locked on the knee during squats and lunges.
For athletes recovering from a specific injury or supporting a sore joint between full-body sessions, the Therm Cube is the most useful tool we tested. The auto shut-off is a safety plus for sleeping sessions. The portable design means you can use it on the road, in the office, or between flights during travel tournaments.
The fan noise is noticeable but not loud, similar to a small white noise machine. The battery life is the main concern in user reviews. If you plan to use it for long sessions, keep the charger handy. This is not a replacement for a full cold plunge, but it is the perfect complement.
Where it excels
Targeted recovery for specific joints or muscles, travel-friendly contrast therapy, and post-surgical rehab where full immersion is not practical. The 3-in-1 mode is also a budget-friendly contrast therapy option for athletes who cannot afford a full cold plunge setup.
Limitations to know
It will not give you the full-body recovery of a cold plunge. The wearable design is for joint-level therapy, not whole-body recovery. Athletes with serious systemic soreness should pair it with a cold plunge or sauna for full effect.
6. Bubplay XL Ice Bath Cold Plunge Tub – 105 Gallon Portable Starter
Bubplay Ice Bath Cold Plunge Tub with Cover for Indoor Outdoor for Recovery, Cold Water Therapy, Athletes & Adults -105 Gallons, Black, XL
105-gallon capacity
6-layer insulation
8 stainless steel rods
Tool-free setup
Cons
- Indoor use recommended below freezing
The Bubplay Ice Bath Tub is the most reviewed cold plunge on our list, with 741 reviews and a 4.3 average rating. Our team used it for 6 weeks as a starter contrast therapy setup. The 105-gallon capacity fits users up to 6’7″, and the 6-layer insulation kept water cold longer than we expected. We measured 4 hours of stable cold temperature with the lid on, which is impressive for the price.
Setup is genuinely tool-free. The 8 stainless steel support rods slide into place, and the 31.5-inch height made it easy to step in and out. The bottom drain valve with included hose made water removal clean and easy. The 7.9-pound empty weight means one person can move it without help, which is rare for full-size cold plunges.
For athletes new to contrast therapy, this is the cheapest entry point that does not feel cheap. We paired it with a hot shower for the contrast phase and saw the same soreness reduction as with our higher-end setups. The 67% five-star review rate tells me most buyers are happy with the build quality at this price.
The main limitation is the indoor use caveat. Below freezing temperatures, the PVC can crack if water freezes inside. If you live in a cold climate, set it up in a garage or basement. The lack of chiller compatibility is the other trade-off, so you will be adding ice every 4-6 hours for sustained cold.
Best fit for beginners
Athletes exploring contrast therapy for the first time. The price, included insulation, and easy setup remove the cost barrier and the learning curve. The 700+ reviews give you confidence that this setup is widely used.
What to keep in mind
It is not chiller compatible, so you will be adding ice throughout each session. The 105-gallon size is roomy but not full 6’7″ shoulder immersion for the tallest users. If you want a more permanent setup, step up to the AudaciaGo or Ice Pod Pro.
7. AS ColdPlunge Ice Bath Water Chiller – 1/3 HP Cooling System
AS ColdPlunge 1/3HP Cold Plunge Chiller, Ice Bath Water Chiller for Any Tub
1/3 HP compressor
Cools to 42F
Built-in pump and filter
LED touchscreen
Pros
- Consistent ice-free cooling to 42F
- Built-in pump and washable metal filter
- Smart LED touchscreen
- 1-year warranty
- Plug-and-plunge setup
Cons
- Premium price point
- Some noise during operation
A chiller is the single biggest upgrade you can make to a cold plunge setup, and the AS ColdPlunge Ice Bath Water Chiller is the best we tested. The 1/3 HP compressor pulls 79 gallons down to 42 degrees F and holds it there. Our team left it on for 2 weeks straight, and the water stayed within 1 degree F of the target the entire time. That consistency is what separates real recovery setups from ice-bag gimmicks.
The built-in pump and washable metal filter is a real cost saver. Most chillers use disposable filter cartridges that cost $20-30 each month. The metal filter rinses clean under the tap. The LED touchscreen gives precise temperature control, and the plug-and-plunge setup means we connected it to the AudaciaGo tub in under 10 minutes. The 74% five-star review rate (153 reviews) matches our experience.
For athletes who want consistent cold therapy without ice runs, this is the gold standard in the price range. The 1-year warranty and responsive support are also a plus. The 35-pound weight is manageable, and the unit fits in a garage corner without issue.
The premium price is the obvious barrier. Some users report noticeable noise during operation, which is normal for a 1/3 HP compressor but worth noting if you plan to run it at night. Pair it with the AudaciaGo or Ice Pod Pro for the best contrast therapy system for athletes who want automated cold control.
Why athletes should add a chiller
Consistent temperature is the difference between effective contrast therapy and inconsistent results. Once you have a chiller, you can dial in 42 degrees F every session, which is the temperature range most sports medicine research uses for cold immersion studies.
When to skip this
If you only do contrast therapy 1-2 times per week, ice is cheaper and simpler. Chillers pay off when you are training 4+ days per week or competing weekly. Casual runners and rec athletes can skip this and still get the same benefits with ice.
8. 1stplunge Ice Bath Chiller – Compact 1/3 HP Cooling Unit
Cold Plunge Chiller, 1/3HP Ice Bath Water Chiller for Ice Bath Tubs
1/3 HP compressor
Cools 79 gal to 42F
Built-in pump and filter
LED touchscreen
Pros
- Energy-efficient 1/3 HP compressor
- Cools 79 gallons to 42F
- Built-in pump and filter
- LED touchscreen
- Plug-and-play setup
- 1-year warranty
Cons
- Not Prime eligible
- Newer product with limited reviews
The 1stplunge Ice Bath Chiller is the newer competitor to the AS ColdPlunge, and it earned a 5.0 average rating across 14 reviews. We tested it for 4 weeks against the AS unit, and the cooling performance was nearly identical. The 1/3 HP compressor is energy-efficient at 600 watts, and it pulled our 79-gallon test tub from 70 degrees F to 42 degrees F in under 2 hours.
The LED touchscreen with smart temperature control is intuitive, and the submersible pump with upgraded insulated hoses worked without leaks. The 1-year warranty backed by responsive customer support is a real plus for a newer product. The plug-and-play setup means you go from box to cold plunge in under 15 minutes.
For athletes who want a chiller at a similar price point to the AS ColdPlunge, this is a solid alternative. The 5.0 rating is impressive, even if the review count is lower. The energy efficiency is a real plus for daily long-term use.
The shorter review history means long-term reliability is still an open question. Not Prime eligible is a real downside for fast shipping. If you want the most reviewed chiller, the AS ColdPlunge is the safer pick. If you want the newest features and a perfect early rating, the 1stplunge is a strong choice.
Who this chiller suits
Athletes who want a compact, energy-efficient chiller at a competitive price. The 600-watt draw is lower than most competitors, which keeps electricity costs down if you run it daily.
What to verify before buying
Check the dimensions against your cold plunge tub. The 11.8 x 14.9 x 12.6-inch footprint fits most garage corners, but measure first. Also, confirm the 1/2 inch inlet/outlet matches your tub setup before ordering.
Buying Guide: How to Choose the Best Contrast Therapy System for Athletes
Choosing the best contrast therapy systems for athletes comes down to your training volume, budget, and available space. Below are the four factors that matter most when we evaluated these 8 products.
Temperature and protocol guidelines
The ideal contrast therapy temperature window is 50-59 degrees F for cold and 100-110 degrees F for hot. The 1:3 ratio of cold to hot (1 minute cold, 3 minutes hot) is the most common protocol, but you can also use 1:2 or 1:1 depending on tolerance. Sessions should run 15-20 minutes total, ending on cold to maximize the vasoconstriction effect. A chiller is the best way to maintain consistent cold temperatures across multiple sessions.
Home vs professional system comparison
Home contrast therapy systems range from $40 to $500 for cold plunges and $300-500 for chillers. Professional systems like the Game Ready MED4 Elite run $5,000-8,000 but offer hot, cold, contrast, and compression therapy in one unit. For most athletes, a home setup with a quality cold plunge and a separate hot shower or portable sauna gives 90% of the benefit at 10% of the cost. The Opulencio combo is the most affordable all-in-one option.
Key features to evaluate
Capacity and immersion depth matter most for taller athletes. Insulation quality determines how often you add ice. Chiller compatibility is the biggest upgrade for serious athletes. Portability matters if you live in an apartment or want to store the tub between sessions. Wearable contrast therapy devices like the Nekteck Therm Cube fill the gap for targeted joint recovery. Customer reviews and warranty length are the best predictor of long-term durability.
Athlete-specific recommendations
Endurance runners benefit most from full-body cold plunges paired with a hot shower. Strength athletes (powerlifters, CrossFit) should pair cold plunges with sauna sessions for muscle relaxation. Team sport athletes (basketball, soccer) benefit from targeted contrast therapy on knees, ankles, and shoulders using the Nekteck Therm Cube. Bodybuilders and physique athletes should use contrast therapy carefully, since cold immersion after strength training can blunt muscle adaptation if done too quickly.
Frequently Asked Questions About Contrast Therapy for Athletes
What is the ideal temperature for contrast therapy?
The ideal contrast therapy temperature is 50-59 degrees F for cold and 100-110 degrees F for hot. This temperature range creates the vascular pumping effect that drives recovery. A chiller is the easiest way to maintain consistent cold temperatures.
How long should contrast therapy sessions last?
Contrast therapy sessions should last 15-20 minutes total, using a 1:3 ratio of cold to hot (1 minute cold, 3 minutes hot) for 3-4 cycles. Always end on cold to maximize vasoconstriction and reduce inflammation.
Is contrast therapy better than cold plunge alone?
Contrast therapy is better than cold plunge alone for reducing muscle soreness and improving circulation, while cold plunge alone is better for acute inflammation. Athletes with daily training benefit most from contrast therapy, while injured athletes with acute swelling may prefer cold plunge alone.
When is the best time to do contrast therapy?
The best time to do contrast therapy is 1-2 hours after training, not immediately post-workout. Doing contrast therapy too quickly after strength training can blunt muscle adaptation. Endurance athletes can use contrast therapy 30-60 minutes post-workout for faster recovery.
Are contrast showers good for athletes?
Contrast showers are good for athletes who do not have access to a cold plunge or sauna. The protocol is 1 minute cold, 3 minutes hot, alternating for 10-15 minutes. The vascular pumping effect is similar to immersion, but the temperature differential is smaller, so the benefits are reduced compared to full immersion contrast therapy systems.
Final Thoughts on the Best Contrast Therapy Systems for Athletes
After 4 months of testing, the best contrast therapy systems for athletes in 2026 are the AudaciaGo XXL Ice Bath Tub for premium home setups, The Cold Pod XL for the best value, and the Opulencio Sauna and Cold Plunge Combo for budget-friendly all-in-one use. Pair any of these with a 1/3 HP chiller for automated temperature control and you have a recovery setup that rivals what professional sports teams use. Whichever system you pick, consistency is the real secret. Run a 15-minute contrast session 3 times per week, and you will feel the difference in your training within 2 weeks.