A winter swimming protocol involves alternating between one to two minutes in cold water and 10 to 15 minutes in an 80°C sauna, ending in cold water.

“it's get in for one to two minutes then get out and get into the sauna uh about 80° Celsius okay then how long are they in the sauna so they stayed there for 10 to 15 minutes so depending on if they went two times per week or three times per week okay and then they get back into the cold for a few minutes yeah two minutes up to two minutes yeah okay then back into the sauna 15 minutes or so yeah then back into the cold for a third round yeah back into the sauna and then then they're ending on the cold and then back into the cold again and then ending on cold”