Intro course
Cold plunge in boutique studio
Cold PlungeZurich Wiedikon
100% adrenaline, controlled cold and a clear mind – with private intro sessions, ice bath and infrared sauna at Health Temple CITY.
Ready to start your journey into cold exposure and cold plunge? First join our private intro course or workshop and unlock the license to use our studio ice bath independently.
We have shifted our focus to private intro sessions to give you a personal and safe start. Whether you are a complete beginner or an experienced biohacker, we guide you in mastering the cold shock with control.
Intro workshops take place regularly on weekends at Health Temple, Manessestrasse 120. Private intros can also be arranged during the week. Find upcoming dates in the Templeshape app under Workshops and book directly.
Bring swimwear, a towel, comfortable clothing and your best slides. The workshop is held in English and/or German and lasts about 60 minutes.
Routine
Weekly cold plunge in Zurich
Once you have completed the private workshop and received access to use the Templeshape ice bath independently, you can get a membership or start a new routine with the yearly membership.
Book intro sessionEvents
Groups and birthday parties in the cold plunge
Looking for an unusual idea for your next birthday or group event? For teams or friends who want to dive deeper into the science behind cold exposure, we offer custom 1.5–2 hour workshops – optionally with therapeutic red-light mats for cellular recovery.
Request team eventFire & ice
Fire & ice synergy: infrared sauna
To take your recovery to the next level, we strongly recommend combining your cold plunge with our infrared sauna.
Contrast therapy with extreme heat and cold is a powerful reset for the whole organism. While the ice bath reduces inflammation and wakes up the nervous system including the vagus nerve, infrared heat penetrates deep into muscle tissue.
It supports detoxification, eases tension and creates a vascular pump that boosts circulation. The result: mental clarity and a physical glow you simply have to experience.
Memberships
Cold plunge pricing
Ice Club Yearly Membership
Unlimited
349CHF/yearThe first 10 members can join the Ice Club at a reduced rate and cold plunge unlimited at fixed morning, midday and evening slots. Tea included.BookMonthly Membership
6 credits
59CHF/moBook our ice bath & infrared room 6x per month for exclusive 15-minute use. Tea included.BookPreparation
How to start calmly
You do not need a biohacker routine. You need a clear frame, warm clothes afterwards and someone who guides you through the first minutes.
Eat light beforehand and do not come straight from a hard workout, alcohol or a long sauna session.Plan 15 minutes afterwards to warm up. We keep it calm, coached and pressure-free.Tell us before the session if you have cardiovascular issues, high blood pressure, pregnancy or medical uncertainty. Then we can define the right setup.The intro session is the best start if you want to learn ice bathing in Zurich and later use our ice bath independently.
Book intro sessionBenefits
Cold plunge: benefits for body and mind
Cold plunging is not magic. The value is simple: brief cold, conscious breathing, clean guidance and a body that learns to stay calm under stress.
Support immune function and white blood cell productionImprove circulation and oxygen transportFaster recovery after sport with less inflammation and sorenessMental resilience, endorphins and stress reductionActivation of brown fat and metabolismMitochondrial activation for more energy and cellular health
Scientific foundation of our method
Cold exposure & immune system: cold-water therapy may influence mental health and beta endorphins.
Brown fat: regular cold stimuli can increase metabolic activity through activation of brown adipose tissue.
Contrast therapy: hot-cold applications are discussed in sports-science meta analyses for recovery.
Vagus nerve stimulation: cold stimuli around face and neck may support vagal tone and regulation.
FAQ
Frequently asked questions
What is a cold plunge?
A cold plunge or ice bath is cold therapy where you briefly immerse yourself in very cold water, often between 4 and 9°C.
Where can I learn ice bathing in Zurich?
At Health Temple CITY in Zurich Wiedikon, you start with a guided intro session. After that, depending on your membership, you can use our ice bath independently at fixed times.
Is cold plunging safe?
Yes, if you are healthy and have no contraindications. If you have cardiovascular issues, high blood pressure, pregnancy or medical conditions, please consult a doctor first.
What should I bring?
Swimwear, towel, warm clothing for afterwards and non-slip sandals or slides.
How long do I stay in the ice?
For beginners, 1–3 minutes are often enough. We guide your breathing calmly and stop before training turns into a dare.
How often should I cold plunge?
Many people start with 1–2 sessions per week. If your body responds well, a membership and fixed slots can help you build a regular routine.
Can I come alone?
Yes, for the intro session. Your first time is guided; after that you choose the right membership for independent practice.
Zurich Wiedikon
Manessestrasse 120, Zurich Wiedikon.
Our Health Temple CITY sits in Kreis 3, a few minutes from Bahnhof Wiedikon, Selnau and Manesseplatz. Ideal if you want an ice bath in Zurich without starting in the lake.
Templeshape GmbH 🇨🇭
Manessestrasse 120
8045 Zürich
Questions?
Message us.
We’ll help you plan the right workshop, membership or group event.