The
Sauna
Guys
Tampa's sauna and cold plunge studio.
Built for recovery, clarity, and community.
Contrast therapy
done right.
Sauna and cold plunge have been used for centuries across cultures, from Nordic traditions to hot and cold bathing rituals found all over the world, and the research behind them is solid. Alternating between heat and cold supports circulation, recovery, stress regulation, and overall well-being, leaving you feeling restored and re-energized. We wanted to bring that same time-tested experience to Tampa and make it accessible to everyone.
- Muscle recovery
- Circulation
- Mental clarity
- Stress relief
- Better sleep
- Cold adaptation
How it works
Arrive & settle in
Check in, stash your things, and take a few minutes to hydrate and get comfortable before you step in.
Warm up in the sauna
Heat increases blood flow, eases tension, and primes your body for the cold exposure to follow.
Cool down in the plunge
Cold water narrows vessels and triggers a strong stress response — the contrast is where the magic happens.
Repeat
Over your 60-minute session, move between the sauna and cold plunge in a way that feels right for you — either following the guided flow of the class or your own pace in open sessions.
How to book
Choose a pass or membership
Choose a pass or membership that fits you — see Pricing.
Reserve your session
Reserve your session in Glofox. The weekly schedule shows class times and what's guided vs. open.
Arrive prepared
Arrive about 10 minutes early with a towel and water.
Pricing
No annual contracts. No Cancellation Fees. Just show up and recover. Check out our 2-week unlimited intro offer.
- 4 sessions per month
- 1 guest pass per month
- 15% off 10-pack at NOEQL Training Co.
- Cancel anytime
- 8 sessions per month
- 1 guest pass per month
- 15% off 10-pack at NOEQL Training Co.
- Cancel anytime
- Unlimited sessions
- 2 guest passes per month
- 15% off 10-pack at NOEQL Training Co.
- Cancel anytime
Intro offer is for first-time guests only. We also offer student pricing — contact us for details or eligibility questions. See the intro offer and full pricing.
Weekly Schedule.
We are always adding new classes, be sure to check glofox for the latest schedule.
| Day | Class times |
|---|---|
| Monday | 4:30 PM5:30 PM6:30 PM7:30 PM |
| Tuesday | 4:30 PM5:30 PM6:30 PM7:30 PM |
| Wednesday | 4:30 PM5:30 PM6:30 PM7:30 PM |
| Thursday | 4:30 PM5:30 PM6:30 PM7:30 PM |
| Friday | 4:30 PM5:30 PM6:30 PM7:30 PM |
| Saturday | 9:00 AM10:00 AM11:00 AM12:00 PM |
| Sunday | 9:00 AM10:00 AM11:00 AM12:00 PM |
Guided Classes
Our guided sauna and cold plunge classes are led by an experienced lead who takes you through a structured 60-minute session. You will be guided through intentional rounds of heat and cold exposure, along with breathwork and recovery periods designed to help you relax, reset, and get the most out of the experience.
These classes create a supportive, small-group environment with a clear flow from start to finish. If it's your first time, we recommend starting with a guided class, it's the best way to learn the flow, get comfortable with heat and cold exposure, and make the most of your first visit.
Open Sauna
During your 60-minute session, you move freely between the sauna and cold plunge at your own pace, without fixed rounds or a scripted format. This flexible, self-guided experience allows you to listen to your body and settle into your own rhythm. You may share the space with others booked during the same hour, with each guest rotating independently for a calm and unhurried environment.
Common questions
Do you have an intro offer for first-time guests?
Yes, two of them. First-time guests can book a single 60 minute session for $20, or two weeks of unlimited sessions for $89. Neither one signs you up for a membership and there is no contract. Both are once per person.
How much does a sauna membership cost in Tampa?
Memberships are $99, $165, or $199 a month. The $99 plan includes 4 sessions a month, the $165 plan includes 8 sessions and is the one most people pick, and the $199 plan is unlimited. All three include at least one guest pass a month and 15% off a 10-pack at NOEQL Training Co. No annual contract, cancel anytime, no cancellation fee.
Where is The Sauna Guys located?
We are at 1703 N 24th Street, Tampa, FL 33605, in Ybor City. That puts us a few minutes from Downtown Tampa, Channelside, and Seminole Heights.
How long is a session and what should I bring?
Every session is 60 minutes. Arrive about 10 minutes early to check in and settle, and bring a towel and water. Wear whatever you would wear to swim.
What is the difference between a guided class and an open session?
A guided class is instructor-led. A lead runs the group through set rounds of heat and cold, with breathwork and recovery breaks, over the full 60 minutes. An open session is self-paced. You move between the sauna and the cold plunge on your own rhythm, sharing the space with others booked that hour.
Is this good for a first-timer?
Yes, and a guided class is the best way to start. The lead walks you through how long to stay in the heat, how to get into the cold, and how to breathe through it, so you are not guessing. Most people are comfortable on their own by the second or third visit.
Do I need to book in advance?
No, walk-ins are always welcome. We still recommend booking ahead in Glofox so you are guaranteed a spot, especially for evening and weekend sessions. To check same-day availability, text us at (352) 342-8733.
How hot is the sauna and how cold is the cold plunge?
We keep the sauna between 180 and 200 degrees Fahrenheit. For the cold plunge we run several tubs at different temperatures, from 45 to 60 degrees, so you can start easy and work your way colder as you get used to it.
Is there parking at the studio?
Yes, there is a free parking lot on site. It is on N 24th Street in Ybor City. Give yourself a couple of extra minutes on busy weekend evenings.
Can I cancel a membership?
Yes, anytime. There is no annual contract and no cancellation fee. If you are not sure a membership is right yet, the $89 two week unlimited intro is a lower-risk way to find out.
Come in.
The heat is on.
Have questions about memberships, sessions, or what to expect on your first visit? Reach out — we're happy to help.