Most people use a sauna. Few understand how they use it. Eight questions maps your habits to one of five Sauna Personas, each with a personalised protocol built around the science of heat adaptation.
5Sauna Personas
8Questions
2minTo complete
Question 1 of 8
Why do you use the sauna?
Pick the one that fits best.
A
Health & longevity
Cardiovascular health, longevity, the long game
B
It's a social thing
The people. The conversation. Post-session pints.
C
Athletic recovery
Part of the training. Recovery, adaptation, edge.
D
I just love the heat
No agenda. I feel alive when it's unbearable.
Question 2 of 8
How often do you hit the sauna?
Per week, roughly.
A
Rarely or not yet
Less than once a week — or just starting
B
1–3 times a week
Regular enough to call it a habit
C
4–6 times a week
A serious part of my routine
D
Daily — non-negotiable
Missing a day feels wrong
Question 3 of 8
How long do you last in there?
Total heat per session — be honest.
A
Under 10 minutes
The heat catches up with me fast
B
10–20 minutes
A solid sweat — feels right
C
20–30 minutes
Built tolerance — comfortable and focused
D
30+ or multiple rounds
Longer or stacked — stacking the benefits
Question 4 of 8
🔥Halfway there — now it gets interesting.
How hard do you push yourself?
Think steak — how do you like your heat?
A
Rare — I tap out early
Comfortable before it gets tough
B
Medium — steady and controlled
I push, but not to the edge
C
Well done — I stay until it counts
Past comfortable. That's the point.
D
Cremated — max heat, max time
I want to feel everything it has
Question 5 of 8
How well do you know the science?
Honest self-assessment.
A
I don't — I just show up
Haven't looked into it yet
B
A little — the basics
Hot = good. Cold after = also good.
C
Solid — I've done some reading
HSPs, cardiovascular load, hormesis
D
Deep — I track, I read, I optimise
Dynorphin cascade. Plasma volume. The works.
Question 6 of 8
What are you actually doing in there?
What does a typical session look like?
A
Eyes closed, focused
Breathwork. Silence. Full presence.
B
Chatting to whoever's in there
Best conversations happen at 80°C
C
Silently suffering
I know it's good for me. I'm working on that.
D
All of the above
Depends on the day, the company, the mood
Question 7 of 8
Where do you actually go?
Habit or hunter?
A
Always the same place
Found my spot. Don't need another.
B
Always on the hunt
Quest for the best — like coffee shops
C
Wherever my friends go
The venue matters less than the company
D
Same chain, different locations
Consistent quality over novelty
Question 8 of 8
What benefit are you really chasing?
The honest answer — not the one you'd say out loud.
A
Physical performance
Train harder, recover faster, compound the edge
B
Mental clarity
Post-sauna calm — cortisol down, head clear
C
Connection & ritual
The anchor of the week — who, what, the rhythm
D
The feeling itself
Dynorphin hit. Dopamine rebound. Aliveness.
One Last Thing
🔥Your persona is ready
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