Cryotherapy, also known as cold therapy, has been valued for its therapeutic benefits for centuries, and numerous wellness experts have highlighted its health advantages. (1) According to several recent studies, voluntary cold water immersion may improve immune function, cardiovascular health, and even mental health. (2) Another recent study found that cold water immersion therapy showed subjective and objective improvements in muscle recovery or post-exercise fatigue. (3) Given these and other potential benefits, it’s no surprise that home ice baths and cold plunges like The Plunge cold plunge have become a coveted home wellness item.
Below, our team of experts breaks down everything you need to know about the The Plunge cold plunge, including its unique design features and materials, ease of use, temperature control, and overall value.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Key product features
What you should know
The Plunge cold plunge provides a convenient, relatively spacious, ice-free solution for cold therapy with temperatures as low as 39°F. Its quick setup, sleek design, and app-controlled temperature settings make it ideal for anyone up to 6’8” looking for a home ice bath.
- We love that this cold plunge gives you a real, immersive ice bath experience. Unlike more shallow and vertical models, it allows you to recline and submerge yourself fully in the water.
- While The Plunge will cost you nearly $6,000, we believe you get more tub for your buck compared to other models with similar amenities at the same price point.
- This cold plunge is best for tall people looking to recline, stretch out, and fully immerse themselves in a deep tub of ice water without feeling confined by space.
The Plunge cold plunge overview
When it comes to finding the best cold plunge for you, there are a few essential features to consider, including cooling capabilities, size, design, and cost. The Plunge checks all of these boxes with a middle-of-the-pack price tag. At almost $6,000, it’s not cheap—but if you’re looking for a sturdy adult-sized tub to enjoy your ice bath, you won’t find one of this value for its price.
With its sleek, modern design and impressive functionality, The Plunge Cold Plunge delivers by providing a comfortable cryotherapy environment for users to enjoy all the ice-cold health benefits. Thanks to the included chiller, which reviewers say is extra quiet, this cold plunge operates at a consistent temperature that can easily be adjusted by an app on your smartphone.
While we appreciate the fiberglass-reinforced acrylic material’s durability and its ability to withstand the elements both indoors and outdoors, the simple design lacks extra frills. But, when you’re mostly focused on preventing freezing, you don’t need a lot more features.
The Plunge app allows you to track your sessions, which is a great feature. And while a phone mount is included—a nice touch for those who need a distraction—die-hard cold therapy enthusiasts know all their focus should be on their body and breathwork. But, if you want to chill with your favorite tech-based distraction, The Plunge provides that option.
The Plunge cold plunge dimensions
The Plunge cold plunge is slightly larger than some comparable tub models we researched. It allows taller individuals (up to 6’8”) to submerge themselves fully, which isn’t possible in some of the smaller tubs or vertical barrel models. The top perimeter of the tub has a length of about 73” and width of just under 33”. In contrast, the actual footprint is several inches smaller in terms of length and width. At almost 27” high, it’s tall enough to hold 100 gallons of water but still low enough for most people to have an easy time getting in and out. This size tub is ideal for home gyms, patios, or backyards without requiring a large dedicated area.
Despite its relatively small footprint, The Plunge offers plenty of room for full-body immersion, allowing you to submerge yourself comfortably. Its design balances practicality and comfort, catering to users who want an effective cold plunge experience without sacrificing too much floor space.
The Plunge cold plunge benefits
The Plunge may provide health benefits related to cold water immersion therapy. Studies have shown that people who adapt to cold water immersion therapy may reduce cardiovascular risks and inflammation in their bodies. (4) Other studies have revealed improvements in other bodily functions, such as the immune system, circulation, muscle recovery, and metabolic regulation. (1, 2, 3, 5) Still, this research is early, and more data is needed to validate these claims.
Despite these potential health benefits, the National Center for Cold Water Therapy cautions people against submerging themselves suddenly in water temperatures under 60℉, noting that cold shock—a common physiologic response to cold water—can cause harm even to healthy and capable swimmers. (6) In addition, the American Heart Association (AHA) states that the health benefits of cold therapy remain “scant.” (7) Therefore, individuals with heart conditions, among other pre-existing conditions, should consult with their physicians before undergoing cold immersion. (7)
How to use The Plunge cold plunge
Using the Plunge cold plunge is straightforward and user-friendly. Here’s a step-by-step guide to help you get started:
Setup
Begin by placing The Plunge in your desired location. Ensure it’s on a flat surface and within reach of a power outlet. The unit is not designed to be moved around often, so it’s best to choose a spot where you plan to keep it for a while.
Connect the chiller
In order to keep the water cool and clean, you’ll eventually need the chiller to be connected to both the tub and an electrical source. Make sure it has a filter before you turn it on.
Fill tub with water
Using a hose, fill the plunge with cold water until it reaches the desired level. The self-cooling feature in the chiller will maintain a temperature of 39°F, so you won’t need to add ice.
Power on
Plug in the chiller unit and turn it on. The cooling system will activate, ensuring the water reaches the optimal temperature for cold therapy.
Immerse yourself
Once the water is at the desired temperature, step in carefully. The Plunge is designed for comfortable full-body immersion, allowing you to sit or recline and enjoy the benefits of cold therapy. Ensure you have a towel nearby and to catch any water that may drip when you get in and out and to dry off afterward.
Duration
It’s recommended to stay immersed for 3-10 minutes, depending on your experience and comfort level.
Exit and rinse
After your session, exit the plunge and rinse off if desired. The built-in filtration system will help keep the water clean for your next use. You may want to drain and replace the water monthly if you use your cold plunge several times a week, but it can stay in longer if you use it less regularly.
Specs
| Capacity | 1 person |
| Max cooling | 39℉ |
| Setup time | 20 minutes |
| Indoor/outdoor | Both |
| Materials | Fiberglass reinforced acrylic |
| Electric requirements | 110V, 15A |
| Warranty | 1-year |
We’ve featured The Plunge in:
Compare The Plunge
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| The Plunge | Sun Home Saunas Cold Plunge Pro | Nordic Wave Viking Cold Plunge | Polar Monkeys Brainpod | |
| Rating | ||||
| Price | $5,990 | $10,499 | $5,999 | $5,980 |
| Dimensions | 72.75” L x 32.75” W x 26.75” H (tub + chiller) | 78.74” L x 33.46” W x 34.17” H | 30” L x 36” W x 41” H (tub) | 67” L x 31.5” W x 23.5” H (tub + chiller) |
| Max cooling | 39°F | 32°F | 38°F | 32°F |
| Water capacity | 100 gallons | 150 gallons | 95 gallons | 85 gallons |
How we test recovery products
Recovery is essential, not just for athletes but for anyone looking to maintain a healthy lifestyle. Whether through heat therapy in a sauna or cold therapy in a cold plunge tub, these methods can significantly enhance your recovery process. Choosing the right cold plunge involves considering a range of factors to ensure they meet your specific needs.
Our process is comprehensive, combining physical product testing with expert input to assess everything from effectiveness and ease of use to durability and safety standards.
Whether you’re seeking the intense heat of a sauna to relax your muscles or the invigorating chill of a cold plunge tub for inflammation reduction, we’re here to guide you. After all, effective recovery tools can make a significant difference in longevity, health, and overall wellness.
You can read our full recovery product testing methodology here.
Performance (recovery effectiveness)—30%
A high-quality cold plunge should deliver on its promise of aiding your recovery process. Performance encompasses various critical aspects, including the ability of saunas to reach and maintain desired temperatures for heat therapy and the capacity of cold plunge tubs to regulate water temperature for effective cold therapy accurately. Our testers assess various factors to reflect the functional aspects of the cold plunge as well as the user’s recovery experience.
Here’s what we’re looking for:
- Temperature range
- Temperature stability
- Ease of use
- Durability and material quality
- Power demand
Design and safety—30%
Alongside effectiveness, design is paramount for a positive recovery experience. It factors in how these therapies support and enhance the user’s overall well-being, whether sitting in a sauna or immersed in a cold plunge tub. The health and safety aspects are also critical, especially for products used in close contact with the body or for therapeutic purposes like saunas and cold plunge tubs. This category scrutinizes the measures and features implemented by manufacturers to protect users from potential hazards while also assessing the health-promoting aspects of the products.
We evaluate:
- Size
- Accessibility features
- Material safety
- Certifications
- Safety features
Value—20%
This category delves into the intersection of quality, performance, durability, and the financial investment required to identify products that offer significant health and wellness returns without the financial burden. This offers a holistic view of the cold plunge’s worth by balancing the initial investment against the quality, benefits, and ongoing costs associated with its use. This approach helps consumers make informed decisions, identify cold plunges that meet their recovery needs, and represent a wise and sustainable financial investment.
Customer experience—20%
The overall purchasing and ownership experience can significantly impact satisfaction with a cold plunge. This category focuses on consumers’ journeys, from initial interest to post-purchase support. The assessment goes beyond the physical attributes and considers the entirety of the process, including shipping, customer support, assembly, and more.
Our factors in this rating include:
- Shipping
- Assembly
- Warranty
- Customer support
FAQs
Is The Plunge cold plunge worth it?
We believe The Plunge cold plunge is “worth it” for those who prioritize convenience, quality, and consistent cold therapy. Its self-cooling system maintains a consistent 39°F without the need for ice, making it a hassle-free option for regular use. The durable, weatherproof design also adds long-term value, making it suitable for outdoor setups.
How much is The Plunge cold plunge?
The Plunge cold plunge is $5,990 for the standard model. Financing options are also available, allowing users to break the cost into monthly payments. While it’s a significant investment compared to DIY setups, the price reflects the advanced features, including the self-cooling system, easy-change filter, and high-quality materials.
How many people can fit in The Plunge cold plunge?
The Plunge is designed for individual use, comfortably fitting one person at a time. Its dimensions—73 inches long by 33 inches wide—allow for full-body immersion for most users, but it’s not intended to accommodate multiple people at once. This makes it ideal for personal recovery and wellness routines but not for group or social cold-plunging experiences.
Our experts
Andre Panagos MD, MSc
Andre Panagos MD, MSc, is a double board certified in physical medicine and rehabilitation and pain medicine. He is a Clinical Assistant Professor in the Department of Rehabilitation at New York University Langone Medical Center and an attending rehabilitation medicine physician at NYC Health + Hospitals / Bellevue.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Rachel Tavel, PT, DPT, CSCS
Fortune Recommends Writer
About Author
Rachel Tavel is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist (National Strength and Conditioning Association), Forbes Health Advisory Board Member and writer. She earned her BA from Bowdoin College and her Doctor of Physical Therapy degree from New York University.
Her writing has appeared in Men’s Health, Women’s Health, Forbes, SELF, Runner’s World, Bicycling, Prevention, Huffington Post and more. In addition, she’s co-authored several travel guidebooks and written a book about stretching. Rachel is a regularly featured fitness expert in the top health and fitness magazines in the country and has appeared as a recurring guest on Sirius XM’s “Doctor Radio.” Rachel is passionate about all things health and wellness. She loves sharing her expertise in ways that help people improve their overall health and wellbeing.
Sources
- Allan R, Malone J, Alexander J, Vorajee S, Ihsan M, Gregson W, Kwiecien S, Mawhinney C. Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery. Eur J Appl Physiol. 2022 May;122(5):1153-1162. doi: 10.1007/s00421-022-04915-5. Epub 2022 Feb 23.
- Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water – a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789
- Xiao F, Kabachkova AV, Jiao L, Zhao H, Kapilevich LV. Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis. Front Physiol. 2023 Jan 20;14:1006512. doi: 10.3389/fphys.2023.1006512
- Andermann A, Hvidberg MF, Kristensen MT, et al. Adverse events of supervised exercise therapy in patients with intermittent claudication: A systematic review and meta-analysis. Scand J Med Sci Sports. 2022;32(12):1778-1788. doi:10.1080/22423982.2022.2111789
- Huo C, Song Z, Yin J, Zhu Y, Miao X, Qian H, Wang J, Ye L, Zhou L. Effect of Acute Cold Exposure on Energy Metabolism and Activity of Brown Adipose Tissue in Humans: A Systematic Review and Meta-Analysis. Front Physiol. 2022 Jun 28;13:917084. doi: 10.3389/fphys.2022.917084
- National Center for Cold Water Safety. Why cold water is dangerous. Accessed on October 18, 2024.