The largest sauna in Barcelona
A traditional Finnish sauna with capacity for 24 people, run between 85 and 95°C. Heat as the first language of the protocol.
The biggest Finnish sauna in the city
Most studios in Barcelona run a small dry-heat box for 4 to 8 people. We run a traditional Finnish sauna built for 24, wood-lined, heated by an electric stove with löyly stones. Held between 85 and 95°C, hot enough for a real heat-shock response, controlled enough that most people stay 10 to 15 minutes per round.
The size matters. A bigger sauna at the right temperature creates a different social and physical experience: shared silence, shared breath, room to move. Heat becomes the first language of the session, before the cold even enters the conversation.
What happens in your body
Vasodilation and circulation
The body responds to heat by opening blood vessels. Heart rate climbs to levels comparable to moderate exercise. Repeated exposure trains vascular tone over time, which translates into improved circulation and lower resting blood pressure.
63% lower cardiovascular mortality risk
Long-term Finnish epidemiological studies link frequent sauna use (4 to 7 times per week) with up to 63% lower risk of cardiovascular mortality compared to once-a-week users. The effect persists across age groups and sex.
Heat-shock proteins and recovery
Heat exposure activates the production of heat-shock proteins, which support cellular repair and protein folding. The downstream effect: faster recovery from training, reduced muscle soreness, and improved sleep that same night.
The protocol
A guided session at ILO STUDIOS lasts one hour and runs in this order. The structure is not fashion. It is the sequence in which the body processes heat, breath and cold most safely.
- Breathwork preparation (5-10 minutes). Slow nasal breathing to settle the nervous system before the heat begins.
- Sauna at ~90°C for 10-15 minutes. Sit, sweat, breathe. The first round is for arrival, the second and third for adaptation.
- Ice bath at 3-15°C for 1-3 minutes. The contrast is where most of the benefit lives.
- Repeat 2-3 rounds.
- Closing breathwork or rest.
Outside guided sessions, the sauna is also available for open access during studio hours.
Sauna at home vs ILO STUDIOS
Home sauna
- Solo, no shared regulation
- Smaller volume, harder to maintain consistent heat
- No ice bath access for true contrast
- No breathwork guidance
- Setup and maintenance cost in the thousands
ILO STUDIOS
- 24-person capacity, social practice by design
- Held within tight tolerance at 85-95°C
- Four ice baths at progressive temperatures, two steps away
- Facilitator-guided breathwork before and after
- Pay per session or membership, no installation
Aufguss-inspired heat rituals
Aufguss is a guided sauna ritual originally from German-speaking Europe. A trained Aufguss Meister pours essential-oil-infused water over the löyly stones and circulates the heat with structured towel movements, building waves of intensity over 8 to 12 minutes.
We do not run certified Aufguss sessions. What we do is borrow the elements that elevate a sauna round: water and essential oils over the stones every 20 to 30 minutes, fan movement to circulate the heat, and a flow that turns each round into something more deliberate than sitting in heat. The ritual sensibility, without the certification.
Who's doing this
Sauna culture is no longer fringe. Public figures who have publicly practiced or advocated for regular sauna use include Dr. Rhonda Patrick (whose research at FoundMyFitness has translated Finnish sauna studies for a global audience), Naomi Osaka, Serena Williams, Madonna, Lady Gaga, LeBron James, and Cristiano Ronaldo. Finnish epidemiological research has moved sauna from cultural practice into mainstream cardiovascular medicine.
Visiting ILO STUDIOS
We are at Carrer de Bailén 56 in Eixample, between Sagrada Família and Passeig de Gràcia. The closest metros are Tetuan (L2, 4 minutes' walk) and Girona (L4, 6 minutes' walk).
Hours: Monday to Friday 07:00–22:00, Saturday and Sunday 10:00–22:30.
What to bring: swimwear and yourself. We provide towels for members, lockers, hot showers and water.
Frequently asked questions
We hold it between 85 and 95°C. Hot enough for a real heat-shock response, controlled enough that most people can stay 10-15 minutes per round.
10-15 minutes per round is the sweet spot. Leave when you feel meaningfully heated, not exhausted. The point is the contrast that follows, not endurance.
For healthy adults, yes. Consult your doctor first if you have cardiovascular conditions, hypertension, are pregnant, or take medication that affects blood pressure or heat tolerance.
Yes. Open-access sessions allow you to use sauna alone. But the contrast cycle (heat then cold) is where most of the documented benefits live. We recommend trying at least one guided session before deciding.
Löyly is the Finnish word for the steam released when water is poured over hot sauna stones. It briefly raises the perceived temperature and humidity, deepening the heat experience. It is the soul of a real Finnish sauna.
Studies showing the strongest cardiovascular benefits used 4 to 7 sessions per week. For most people, 2 to 3 times a week is a sustainable starting point with measurable results in sleep, recovery, and stress resilience.
Safety & Contraindications
Deliberate cold exposure is a stressor—it spikes sympathetic activity, constricts blood vessels, and redistributes heat to protect the core. For women, hormonal and vascular variations across the menstrual cycle can alter the cold experience. Our guides are trained in these nuances and will help personalize and safely recommend practices. Ultimately, we encourage attunement to your own body's signals and needs.
During pregnancy, saunas and ice baths are not recommended. But always consult your physician. During conceiving, the timeframe matters, again please consult a medical professional.
Those with Raynaud's can participate slowly and progressively to check for tolerance and reactions.
Please consult your doctor first. Heat and cold stress may not be suitable.
- Uncontrolled hypertension
- Recent heart attack/arrhythmia
- Epilepsy
- Skin infections
- Diabetes with neuropathy
- Chronic respiratory disease
Post-exercise cold immersion blunts muscle growth and adaptation signals. For those using resistance training to improve body composition, delay cold exposure 4–6 hours post-training, or increase temperature. For non-muscle building training, right after can be beneficial for reducing soreness and inflammation.
Try a guided session
The Introduction Pack is three sessions for €49, the simplest way to experience the protocol with someone walking you through it.
Sources & further reading
Sauna and cardiovascular health
- JAMA Internal Medicine: Association between sauna bathing and fatal cardiovascular events
- Mayo Clinic Proceedings: Sauna bathing and lifestyle medicine
Heat-shock proteins and longevity
- FoundMyFitness (Dr. Rhonda Patrick): Sauna research summary
Cultural and protocol context
- Andrew Huberman lab: Heat protocols for hormonal optimization