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
Your result is waiting. Where do we send it?
Your result and personalised Rí Protocol are shown instantly. We'll also send them to your inbox so you have them for your next session.
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