A traditional Finnish sauna with capacity for 25 people, run between 85 and 95°C. Heat as the first language of the protocol.
Most studios in Barcelona run a small dry-heat box for 4 to 8 people. We run a traditional Finnish sauna built for 25, 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.
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.
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 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.
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.
Outside guided sessions, the sauna is also available for open access during studio hours.
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.
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.
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 07:15-11:00 and 16:30-21:00, Saturday and Sunday 08:30-13:00 and 17:00-21:00.
What to bring: swimwear and yourself. We provide towels for members, lockers, hot showers and water.
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.
The Discovery Pack is three sessions for €45, the simplest way to experience the protocol with someone walking you through it.