Reset Club Recovery
Recovery is part
of the work.
Three structured contrast protocols at Reset Club BKK. Built for athletes who train hard, bodybuilders mid-phase, and high-stress professionals who want sharper days. Floor 8, Sukhumvit Soi 24, 07:00 to 21:00 daily.
The case for structured recovery
You already know training matters. Recovery is the part most people skip.
The reason serious athletes invest in recovery is that the work you do in the gym only converts to adaptation if your body has the resources to repair, restore, and supercompensate. Skip the recovery side, and you eventually end up trained but never adapted. Tired, stuck, plateaued.
Contrast therapy (alternating heat and cold) is one of the few recovery interventions with both robust empirical support and a near-immediate subjective effect. The research is strongest for parasympathetic nervous system shift, vascular pumping for soft tissue circulation, mood and sleep improvement, and (in athletic populations) subjective markers of recovery the day after a hard session.
Reset Club BKK runs three structured protocols (A, B, C) built around different training profiles. Each protocol specifies rounds, heat duration, cold duration, and rest periods. They are starting frames, not rigid contracts. Use one of them, modify it, or build your own once you know how your body responds.
Protocol A: Athlete
Back training faster.
Built for: serious lifters and fighters training 4 plus hard sessions per week, who want to be back at it within 24 hours.
Rounds: 3 to 5.
Heat: 15 to 20 minutes per round in the TylöHelo sauna at 90C.
Cold: 2 to 4 minutes per round in the 0 to 3C plunge.
Rest: 10 minutes between rounds, neutral temperature, hydrate.
Total time: 90 minutes (matches the Reset Club booking length). This is the longest and most demanding of the three protocols. Best done on a non-training afternoon or the morning after a hard session, not immediately after a lift. Hydrate aggressively before, during, and after.
Protocol B: Bodybuilder
Build more. Recover smarter.
Built for: hypertrophy-phase lifters who want recovery support without compromising muscle protein synthesis windows.
Rounds: 2 to 4.
Heat: 15 to 20 minutes per round at 90C.
Cold: 2 to 4 minutes per round at 0 to 3C (or 11C for first weeks).
Rest: 10 minutes between rounds.
Total time: 60 to 75 minutes. The key timing note for bodybuilders: avoid cold immersion in the 60 to 90 minute window immediately after a heavy hypertrophy session, as it may blunt some muscle protein synthesis pathways. Schedule Reset for the morning of a training day, a non-training day, or several hours post-session.
Protocol C: Downshift
Sharper days. Deeper sleep.
Built for: high-stress professionals, founders, parents of young children, anyone whose recovery problem is nervous system load rather than muscle damage.
Rounds: 1 to 2.
Heat: 15 minutes per round at 90C.
Cold: 2 minutes per round at 0 to 3C (start at 11C if cold-naive).
Rest: 15 minutes between rounds, plus 15 minutes of cool-down at the end.
Total time: 45 to 60 minutes. Lighter on the body, heavier on the rest periods. This is the protocol most easily done as a morning routine before work, or in the late afternoon as a transition out of the workday. The deep-sleep effect typically shows up the following night.
Reset passes
Walk in. Train. Leave.
Day Pass
500 THB
Floors 6 to 7. Walk in, train, leave. No commitment, no contract.
Day Pass + Open Gym
650 THB
Adds Floor 8 access. Sauna and ice bath included with Reset Club passes.
Unlimited Day Pass
950 THB
Full gym plus all Muay Thai group classes. The complete UnReal experience.
FAQ
Common questions.
Which protocol should I start with?
If you train hard 4 plus times per week and want to be back at it tomorrow, Protocol A (Athlete). If you are in a hypertrophy phase and want a moderate sauna and ice session for parasympathetic recovery, Protocol B (Bodybuilder). If you do not train hard but want sharper days and deeper sleep, Protocol C (Downshift). All three work; the right one matches your training load.
Can I shorten the heat or cold phase?
Yes. The published times are starting points, not commandments. If 20 minutes in 90C sauna is too long for you, start at 8 to 10 minutes and build. If 2 minutes in 0 to 3C plunge feels brutal, start at 30 seconds. The protocol is a frame, not a contract.
How often should I do contrast therapy?
The research consensus for measurable benefit is 2 to 4 sessions per week, sustained for at least 8 to 12 weeks. One-off sessions feel good but do not compound. The pricing tiers (20-pass and 50-pass) are sized for this frequency.
Is cold therapy bad for hypertrophy?
Cold immersion in the 60 to 90 minute window immediately after a heavy hypertrophy session may blunt some muscle protein synthesis pathways. For pure hypertrophy phases, time your Reset session for non-training days or for the morning of a lift day, not 30 minutes after your last set. Protocol B (Bodybuilder) is designed with this in mind.
Do I need to be a member to use Reset Club?
No. Reset Club is open to members and non-members. Members get discounted rates (350 THB Reset Day Pass vs 500 THB launch price for non-members) and free Reset passes bundled with longer memberships.
What are the gym hours?
Staffed hours are 06:00 to 22:00, 7 days a week. Reset Club on Floor 8 runs 07:00 to 21:00 daily.
Explore
Pair recovery with training.
Ready when you are
Pick a protocol. Run it weekly.
Reset Club is open 07:00 to 21:00 daily. First come, first served. Pass tiers from 5 to 50 sessions for sustained protocols.