Advanced protocol
After 12 weeks of regular use — the protocol that mirrors what longevity research shows the strongest effects from.
After 12 weeks of regular use:
| Variable | Recommendation |
|---|---|
| Frequency | 4 to 7 sessions per week |
| Duration | 20 to 30 minutes per session, or 2 to 3 rounds of 15 minutes with cool-down between |
| Temperature | 195°F to 212°F / 90°C to 100°C |
| Löyly | Regular throughout the session |
| Cool-down | Required, with cold contrast between rounds |
At this stage, your sauna use mirrors what longevity research shows the strongest effects from. The Kuopio study on traditional sauna use found the strongest cardiovascular and longevity associations at 4 to 7 sessions per week, 20 minutes per session, at temperatures of 175°F or higher (80°C or higher).