A short recovery-suite visit in a working day

Some people move between heat and cold rooms over a long, unhurried evening. On a working day that rarely fits. Pick one room and use it once, following the guidance posted in the suite. A single room means one change of temperature to recover from and one set of wet clothes. It also makes it easier to notice how the visit affects your afternoon or your sleep.

RPM's recovery suite describes the three rooms. To place visits across a whole week rather than a single day, see training and recovery in one membership.

The room itself is often the smallest part of a visit. Write the whole thing as a sum before you decide it fits, using your own numbers:

Visit = R (time in the room, as the posted guidance allows) + C (cooling down after heat, or warming up after cold) + D (drying off, dressing and hair) + Q (waiting for a room at busy hours).

• C is the one people cut, and the one that matters most before office clothes. Heat keeps many people sweating for a while after they leave the room.
• D grows with long hair, a headscarf or make-up. A hairdryer and a mirror save more time than anything else.
• Q is zero mid-morning and real straight after work. Check it at your hour, not the hour that suits a tour.
• If R + C + D + Q does not fit before your next commitment, skip the suite today rather than rushing it.

• You are already running late. Hurrying out of a heat room into a car is the wrong end to a visit.
• You have drunk little since the morning, or you are fasting.
• The session ran long and you feel drained, dizzy or headachy.
• You feel a cold or a stomach bug coming on.
• The rooms are full, and waiting would cost more of your evening than the visit gives back.
• You have a heart or blood-pressure condition, are pregnant or take medication, and have not yet asked your doctor about heat and cold.

This page is general information, not medical advice, and does not suggest that heat or cold suits you. Leave any room straight away if you feel unwell, and tell a member of staff.

Take a project engineer whose site visits often overrun. He trains three times a week and enjoys the steam room, but his doctor's only advice was to drink plenty and leave if he feels light-headed.

• Monday, early session before work: no suite. He has to be at his desk on time, and he would arrive still sweating.
• Wednesday, after work: one visit to the steam room, then a slow cool-down while he answers messages from the bench.
• Thursday, a site day that overruns: he trains briefly and goes home. The suite is the first thing to go.
• Saturday, a rest day: an unhurried suite-only visit, since his tier allows one.

He keeps one rule: if he has to check the clock in the steam room, he should not be there that day.

RPM is one club on Level 4 of AD HUB Sports Complex in Al Manhal, with free on-site parking at AD HUB and a lift to the club, which keeps the travel part of the sum predictable. Keypad lockers are in the changing area, and the grooming hub has a vanity area with hairdryers and products for the drying and dressing part. RPM does not publish how busy the suite is hour by hour.

• Ask which tier or pass includes the suite, and whether suite-only visits are allowed on rest days.
• Ask whether the suite is booked or walk-in, and when it is quietest.
• Ask how the suite works for your section, since men train in the Mixed section and the Ladies section is women-only.
• Ask whether towels are provided and whether showers are available, so you know what to keep in your locker.

The club has early-morning and late-evening opening, with shorter Friday hours. The current times: