45 min
Guided sauna & ice bath
A sauna infusion with a 90 degree finish and an ice bath at around 11 degrees, led by a coach.
35 €
Book now →
90°C
Finnish sauna
11°C
Ice bath
Your recovery gym
in the middle of the city
HOLD SPACE is your infrastructure for recovery done properly: after hard training or on your weekly rest day. We work with evidence-based protocols and coach-led sessions, so that recovery becomes a routine that actually works and keeps supporting your goals over time.
Recovery is your
performance lever.
Bookable via:
Wellpass
Wellpass Plus 1
Wellhub (Platinum & Diamond)
Urban Sports Club (L & XL)
ClassPass
Our sessions
Qualified coaches
30 to 45 min
Efficient and effective
45 min
Self-guided sauna & ice bath
Open space: use the sauna and the ice bath freely, at your own pace. Ideal once you know your protocol.
28 €
Book now →
30 to 45 min
Mobility & Stretching
Sport-specific recovery, matched to your discipline. Running, cycling, HYROX, triathlon: every session addresses the loading patterns typical of that sport.
29 €
Book now →
30 to 45 min
Breathwork
Functional breathing trains your diaphragm and how efficiently you use oxygen. You learn to regulate your nervous system: ramp up or settle down, whichever you need.
29 €
Book now →
Oktoberfest
Recovery
Recovery
Two infusions after a personal consultation with Heilpraktikerin (state-licensed non-medical practitioner) Giulia Margreiter.
from 179 €
IV Drip Bar →
What we offer, in detail
Guided sauna session
Ideal after training or on rest days. The heat widens your blood vessels, raises circulation several times over and speeds up the clearance of training metabolites such as lactate. Every session is led by a coach.
Temperature
90 °C
Duration
45 min
Frequency
1 to 2× / week
Physiological benefits
+Faster clearance of lactate and training by-products
+Measurably lower cortisol levels
+Better circulation and heat tolerance
How it runs
1Hydrate before the session, no heavy meals in the 2 hours before
2Sit on a towel, swimwear sauna, phone stays in the locker
3Two infusions of about 12 minutes each and one ice plunge dip
Book a session →
Cardiovascular system · cortisol · metabolite clearance
Guided ice bath sessions
Best straight after hard training, especially after endurance work. Cold immersion has an acute pain-relieving and anti-inflammatory effect. Sessions are always combined with breathwork, and you can use the sauna afterwards.
Temperature
11 °C
Duration
45 min
Frequency
1 to 3× / week
Physiological benefits
+Clearly reduced muscle soreness (DOMS)
+Vagus nerve activation: staying calm under pressure
+A stronger immune system and more resilience to stress
How it runs
1Guided breathwork session
2Coach-led ice bath session
3If you like, the 90 °C Finnish sauna
Not recommended immediately after strength training or heavy loading.
Book a session →
DOMS · vagus nerve · stress resilience
Guided contrast therapy
Ideal on the day after a hard session. Alternating heat (vasodilation) and cold (vasoconstriction) trains your blood vessels the way a workout trains a muscle.
Temperature
90 °C / 11 °C
Duration
45 min
Frequency
2 to 3× / week
Physiological benefits
+Up to 50 % faster reduction in muscle soreness
+Less joint pain
+A deeper anti-inflammatory effect than sauna or ice bath alone
How it runs
1Sauna infusion, about 12 minutes
2Ice bath, about 1 to 2 minutes
3Sauna infusion, about 12 minutes
Book a session →
Vasodilation / vasoconstriction · minus 50 % DOMS
Mobility sessions
Sport-specific mobility, matched to your discipline. Running, cycling, HYROX, triathlon: every session addresses the loading patterns and movement restrictions typical of your sport.
Duration
30 to 45 min
Frequency
1 to 2× / week
Physiological benefits
+More usable range of motion
+Fewer compensation patterns and less overloading
+Better force transfer in the movement that matters
How it runs
1Screening the limiting joints at the start
2Active end range instead of passive stretching
3Carry-over into the movement of your sport
Book a session →
Range of motion · injury prevention
Stretching sessions
Coach-led stretching for recovery days and after hard sessions. Work with the fascia, with a clear focus on how you breathe through it.
Duration
30 to 45 min
Frequency
1 to 2× / week
Physiological benefits
+Less muscle tension after loading
+Parasympathetic activation
+A better sense of your body and better sleep quality
How it runs
1Dynamic stretching exercises
2Your breath leads the stretch, not the pressure
3The coach corrects alignment and dose
Book a session →
Muscle tone · parasympathetic system · sleep
Guided breathwork sessions
Breathing influences your nervous system more directly than almost any other intervention. Functional breathing trains your diaphragm and makes your use of oxygen more efficient. You also learn techniques that bring your nervous system back down.
Duration
45 min
Frequency
2× / week
Physiological benefits
+More efficient use of oxygen, higher VO₂ max
+Better autonomic regulation and focus under load
+Deeper sleep and recovery that lasts
How it runs
1Check-in
2Guided breathing techniques
3A deliberate integration at the end
Book a session →
VO₂ max · autonomic regulation · sleep
Recovery is the blind
spot in training
Our approach:
a recovery infrastructure
Good intentions are not enough. Recovery needs structure: a place, a method, a routine.
-
01
The place
A recovery space that works like your gym, only for the other side of your performance. Sauna, ice bath, mobility, stretching and breathwork in one place.
-
02
The method
Everything rests on evidence-based protocols. Temperature, duration and frequency are set. All coaches are qualified.
-
03
The coaching
Qualified session coaches lead every unit. They set the dose, correct you and explain what is happening, so the effect actually reaches you.
-
04
The routine
Good intentions are not enough. Recovery needs structure: a fixed place in your training plan, as plannable as any other session.
90 °C
Finnish sauna
11 °C
Ice bath
30 to 45
minutes per session
1 to 3×
per week, recommended
Schedule
Coming in on Wellpass, Wellhub, Urban Sports or ClassPass? Then choose the 10 € extra session as your payment at checkout. How it works
Our prices
Single ticket or bundle
No membership
Also via Wellpass, USC etc.
Current offer
50 % off single tickets and bundles
Take the offer →
Pick a class and choose the 50 % option when you book.
Mobility, Stretching & Breathwork
from 29 €Single ticket29 €
10-session ticket230 €
Wellpass / Urban Sports Club0 €
ClassPasssee the app
Gift voucherany amount
10-session ticket: 230 € instead of 290 €, so you save 60 €, around 20 % per session. Gift vouchers are valid for all sessions and can be redeemed for 3 years.
Book now →
Sauna & ice bath
Guided sauna & ice bath35 €
Self-guided sauna & ice bath28 €
Sauna Unlimited *59 €
Wellpass / Urban Sports Club+10 €
Gift voucherany amount
* Sauna Unlimited: 30 days from your first visit, no subscription, it ends by itself, buy it here. Gift vouchers are valid for all sessions and can be redeemed for 3 years.
Book now →
Give as a gift
Buy a gift voucher
A value voucher, valid for 3 years, redeemable for all sessions. The gift card is sent to you by email.
30 days · no subscription
Sauna Unlimited
59 €Unlimited access to all self-guided sauna slots, 30 days from your first visit. No subscription, it ends by itself. Coach-led sessions are booked separately.
Buy Sauna Unlimited →Aggregator guests
Already here on Wellpass, Wellhub, Urban Sports or ClassPass?
Then add an extra session for 10 € as you book. It is not bought on its own; you choose it at checkout as the payment for that class.
To the class calendar →- 1Pick a class in the calendar
- 2Book it
- 3At checkout, choose “Zusatz-Session 10 €” as the payment
Your session coaches
Christa
Mobility & Stretch Coach
“I am a big fan of balance: you can only perform sustainably, in sport and in daily life, if you look after your recovery just as seriously.”
Former competitive athlete, BSc in movement science and further qualifications in functional training and assessment, and for several years now a Hyrox athlete and coach.
Moni
Mobility & Stretch Coach
“‘More is not always better.’ Sometimes progress means plenty of recovery, and above all no fancy exercises or workouts, just very simply: back to basics.”
Qualified physiotherapist and trainer, with further training in running and endurance sport and experience in football as a sports physiotherapist.
Dominik
Breathwork Coach
“Your breath is the most direct way out of your head and back into your body, and into real balance.”
Guides people towards more clarity, resilience and calm through focused breathwork and nervous system regulation, with a clear, down-to-earth approach and no esoterics.
Helena
Mobility & Stretch Coach
“Mobility is not an extra. It is the basis for your body staying capable and in balance over the long run.”
Sports scientist focused on mobility and recovery, with a background in strength training, specialised in connecting mobility, relief from load and lasting performance.
Max
Mobility & Stretch Coach
“Structured training only gets you further when strength, endurance and recovery are in the right balance.”
Sports scientist, self-employed as a personal trainer since 2018, working with athletes, corporate everyday athletes and runners, focused on structured strength and endurance training combined with mobility and relaxation.
Tobias
Breathwork Coach
“What feels like a problem of willpower is usually a problem of regulation, and that is exactly where we start.”
Works with executives and high performers under constant pressure, combining coaching with focused breathwork and stress regulation as a direct route to the nervous system.
Stefan
Breathwork Coach
“Strength and composure can be steered, and breathing is one of the most effective tools for it.”
An all-round athlete and artist who works with the breath to widen their own potential, with a focus on stress regulation, mental strength and perception.
Katharina
Contrast Therapy Coach
“I love building infrastructure and spaces that have a positive impact on people.”
Founder of Kuchentratsch, Executive MBA Oxford, recovery enthusiast.
Founder of HOLD SPACE
Katharina
“I am building recovery infrastructure for people who know that performance without recovery ends in burnout or injury. The best plan is worth nothing if your body and your head cannot keep up.”
Katharina comes from ten years of high performance at work. As the founder of Kuchentratsch and Hold Space, she knows from her own experience what it is like to live permanently in push mode, and to land hard again and again once her own limit is crossed.
With HOLD SPACE she is building exactly the infrastructure she wanted for herself: efficient, effective and easy to fit into an ordinary week.
Good to know
Still a question? Write to us →What is HOLD SPACE and who is it for?
HOLD SPACE is a recovery gym in Munich: a place for sauna, ice bath, mobility, stretching and breathwork in coach led sessions of 30 to 45 minutes. It is for anyone who trains actively and takes recovery as seriously as their training plan, whether marathon, triathlon, Hyrox or simply an active life. You need no previous experience.
How often should I come per week?
For active amateur athletes, 1 to 2 sessions a week; with more intensive training, 2 to 3. A single unit of 30 to 45 minutes is usually enough for effects you can feel and measure.
What does a session at HOLD SPACE cost?
A single session costs 28 € self-guided in the sauna and ice bath, 35 € coach led, and 29 € for mobility, stretching or breathwork. There is also a 10 session ticket at 230 € and Sauna Unlimited at 59 € for 30 days. There is no membership and no contract; any time limited offer is shown in the price section of this page.
How do I book a session?
Through the class calendar on this page, which opens the Mindbody booking system. Members of Wellpass, Wellhub, Urban Sports Club or ClassPass book in their own app and pick the 10 € extra session at checkout. Tickets and passes are bought on the Buy page, gift cards in the prices section on this page.
What do sauna and ice bath really do for me?
Sauna supports the cardiovascular system, circulation and heat tolerance. Cold immersion can regulate inflammation and builds mental resilience. The strongest effect comes from alternating the two: stress, then control, then adaptation.
What do I need to bring?
Swimwear sauna: a swimsuit or shorts, flip-flops and your own towels (a towel set can be hired for a flat fee). For mobility and breathwork, comfortable clothes.
Can I move or cancel my session?
Yes, up to 12 hours beforehand, via Mindbody or directly in the aggregator app. After that, cancelling is unfortunately no longer possible.
Where is HOLD SPACE and how do I get there?
HOLD SPACE is at Thierschstraße 20 (rear building), 80538 Munich, in the Lehel district. Isartor is a 3 minute walk away. We have no parking of our own; there is a car park and street parking nearby.
When is HOLD SPACE open?
Monday 6:30 to 8:30, Wednesday 6:15 to 9 and 16:30 to 21, Thursday 6:15 to 9 and 17 to 21, Saturday 9 to 14, Sunday 9 to 14 and 17 to 21. Closed on Tuesday and Friday. Which session runs when is shown in the class calendar on this page.
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