What temperature should an ice bath be?

Research suggests 10-15°C is optimal for recovery. Beginners should start at 14-15°C and work down. Temperatures below 10°C offer no additional benefit and increase discomfort and risk of cold injury.

How long should I stay in an ice bath?

Most research supports 8-15 minutes of immersion. Beginners should start with 5-8 minutes. Beyond 15-20 minutes there is no additional recovery benefit and risk of hypothermia increases.

When should I take an ice bath after running?

The optimal window is within 30-60 minutes of finishing exercise. Avoid ice baths immediately after strength training as they may blunt muscle adaptation. For pure recovery from hard runs or races, the sooner the better.

How much ice do I need?

For a standard bathtub (150 litres), you typically need 5-15 kg of ice depending on your tap water temperature and target temperature. In summer when tap water is warmer, you will need more ice.

Are ice baths actually effective?

Research is mixed but generally supports ice baths for reducing muscle soreness after hard sessions. They work by reducing inflammation and blood flow to damaged tissues. However, regular use may blunt long-term training adaptations.

RunCalcs

Ice Bath Calculator — Optimal Ice Bath Temperature and Duration

Calculate the optimal ice bath temperature, duration and ice quantity for recovery.

Session Intensity

Body Weight

Ice Bath Experience

Current Tap Water Temperature

How We Calculate This

Ice Bath Calculation

Ice quantity is calculated using thermodynamics:

Ice (kg) = (Water Volume x 4.184 x Temperature Drop) / (334 + 4.184 x Target Temp)

334 kJ/kg is the latent heat of fusion for ice. 4.184 kJ/kg/°C is the specific heat capacity of water. Duration is based on research recommendations adjusted for training intensity and cold exposure experience.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.