Beginner protocol

Frequency, duration, temperature, and löyly recommendations for your first 4 weeks. The goal is heat acclimatization, not duration or temperature.

For your first 4 weeks of regular sauna use:

Variable	Recommendation
Frequency	2 to 3 sessions per week
Duration	10 to 15 minutes per session
Temperature	160°F to 175°F / 70°C to 80°C
Löyly	None until comfortable with dry heat
Cool-down	Required between sessions, including cold immersion if available

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