The frequency in which one engages in contrast therapy will depend on their recovery and wellness needs. Individuals who are seeking to recover after gym may opt to do contrast therapy as much as 4 times a week. However, recent research findings have indicated that 11 minutes of cold exposure per week is optimal to experience the benefits of cold exposure. In line with these findings, one can achieve the benefits of cold exposure within a single contrast session (by accumulating 11 minutes in the cold).