your recovery gym.
Sauna, ICE BATHS, Mobility, Stretching & Breathwork
Morning sessions now available
Morning sessions now available
Your recovery gym in Munich
HOLD SPACE is your infrastructure for proper recovery: after hard training sessions or on your weekly rest day. We work with evidence-based protocols and guided sessions so that recovery becomes an effective routine – one that supports you in reaching your goals long term.
Boutique recovery studio in the heart of Munich
Top-notch heat & cold setup: Finnish sauna (90°C) and three ice baths (2°C / 8°C / 15°C).
Qualified session coaches and experts leading our workshop formats
Recovery is your performance lever
If you recover actively and smartly, you:
train more efficiently
stay (more) injury-free
perform better over the long run
Class Schedule
Class Schedule
Our recovery offering
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![Guided Mobility & Stretching Sessions]()
Guided Mobility & Stretching Sessions
Sport-specific recovery – tailored precisely to your discipline.
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![guided sauna session]()
Guided Sauna Session
Sauna strengthens your cardiovascular system and helps your body clear training by-products such as lactate more quickly.
At the same time, your cortisol level drops measurably.
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![guided eisbad session]()
Guided Ice Bath Sessions
Ice bathing strengthens your nervous system.
The alternating narrowing and widening of your blood vessels clearly reduces muscle soreness (DOMS) and supports faster recovery.
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![Guided Kontrasttherapie Sessions]()
Guided Contrast Therapy Sessions
Switching between heat (vasodilation) and cold (vasoconstriction) trains your blood vessels. The effect: a much faster reduction in muscle soreness, less joint pain and less inflammation.
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![Guided Breathwork Sessions]()
Guided Breathwork Sessions
Breathing is one of the most underrated tools – with an enormous effect on your nervous system.
We work with functional breathing.
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![Open Community Space hold space münchen]()
Open Community Space
Effective recovery doesn’t come from training alone – it also comes from a social environment that supports you.
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![Wissen & Workshops über recovery münchen]()
Knowledge & Workshops
Monthly expert workshops – real knowledge instead of social media myths.
Learn directly from recovery experts, sports scientists and (former) professional athletes.
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Ideal after training or on rest days.
Sauna promotes muscle relaxation, reduces overall tension and supports your recovery. All our sessions are guided by a coach so that you get the most out of the effect.
Physiological benefits:
The heat widens your blood vessels, increases blood flow many times over and speeds up the breakdown of training metabolites such as lactate. At the same time your cortisol level drops measurably – your nervous system switches into recovery mode.
Tradition meets modern recovery.
Sauna and heat have been among the most effective recovery methods in many cultures for thousands of years. We build on that tradition and combine it with modern recovery: sauna, aufguss rituals and community – in a space that lets you experience regeneration as a whole.
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Best right after intense training sessions, especially after endurance work. Ice bathing has an immediate pain-relieving and anti-inflammatory effect. The sessions are always combined with breathwork, and afterwards you can use the sauna.
Note: after heavy strength training, extreme cold can slightly reduce the training stimulus – which is why our sessions are guided by a coach who takes you through the protocol properly.
Physiological benefits:
Cold stress activates the vagus nerve – you train your ability to stay calm and focused under pressure.
The alternating vasoconstriction and vasodilation clearly reduces DOMS (muscle soreness) and supports faster recovery.
Regular cold exposure also strengthens your immune system and increases your stress resilience.
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Ideal on the day after an intense training session.
Contrast therapy promotes maximum blood flow and supports recovery. Our sessions are guided by a coach so that you get the most out of the method.
Why contrast therapy is so effective:
Switching between heat (vasodilation) and cold (vasoconstriction) trains your blood vessels like a workout.
The effect: up to 50% faster reduction of muscle soreness, less joint pain and a significantly deeper reduction in inflammation than sauna or ice bathing on their own.
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In our Open Space slots you can use the sauna and the ice baths freely, exactly the way you need them. You follow your own protocol and shape the session so that it works best for you.
Depending on the time of day, the slots have a different focus – either calm and inward or active and community-oriented. You’ll find the details in the description of each session.
Recovery offering in detail
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Our community space – your place to recharge.
During the day you’ll find espresso, protein shakes, electrolytes and small snacks.
We believe that effective recovery doesn’t come from training alone, but also from a supportive social environment. That’s why we’re creating a space where you can connect, meet like-minded people and build real relationships – ones that last longer than any social media contact.
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Breathing influences your nervous system more strongly than almost any other intervention.
Breathwork trains your autonomic regulation, your focus and your ability to stay present under pressure.
Functional Breathing (30 min)
Here you train the foundation of your performance: your breathing. Through targeted diaphragm training you use oxygen more efficiently, increase your VO₂ max and stay focused and in control even under high load.
Transformative Breathing (40 min)
This session takes you deliberately deeper. Slow breathing patterns, extended exhalation and targeted relaxation techniques calm your nervous system, release stress and create mental clarity for better sleep and lasting recovery.
Both formats start with a short check-in with your body and end with a conscious integration. Perfect for athletes who want to find their way fully back into their strength and presence.
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Knowledge that measurably improves your performance
Recovery only really works when you understand how your body operates. That’s why knowledge is a core part of what we offer:
What happens in your nervous system? Which recovery method do you need, and when, within your training plan? What should you pay attention to in order to prevent injuries and understand your body better?
We give you answers – well-founded, practical and directly applicable.
Monthly expert workshops
Learn from recovery luminaries, sports scientists and (former) professional athletes.
Each workshop lasts 2–3 hours and is built to be hands-on. Topics include:
• Sleep Optimization
• Injury Prevention
• Mental Resilience
• Triathlon training plan
On top of that there are Q&A sessions and networking with other athletes and professionals.
Real knowledge for real performance.
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Our sessions are developed specifically for runners, cyclists, HYROX athletes and triathletes. Every session targets the typical load patterns and weak points of your discipline:
• Running: hips, ankles, elastic stability
• Cycling: hip flexor opening, thoracic mobility
• HYROX: full range of motion and integrated strength
The result: fewer injuries, better movement quality and faster regeneration.
Our 30–45-minute sessions are designed sport-specifically and consistently geared towards performance.
Recovery isn’t a luxury or a spa – it’s the second half of your training.
Effective recovery needs a fixed place in your training plan: a method, a routine, a place. That’s exactly what Hold Space offers.
What we do
We’ve created a recovery space that works like your gym – just for the other side of your performance. Sauna. Ice bathing. Mobility. Stretching. Breathwork.
Everything is based on scientific protocols, guided by coaches and equipped to a top-level standard.
The result:
• more efficient physical recovery
• a more stable nervous system
• better performance in the long run
Why now
Recovery is the biggest blind spot in training. Everyone trains hard – but hardly anyone knows how to plan recovery smartly and follow through with it.
Good intentions aren’t enough. Recovery needs structure.
What we give you:
• the place
• the method
• the community
…so that recovery becomes a habit – instead of watching from the sidelines.
Vision
Recovery should carry the same weight as active training.
Not only for professional athletes, but for everyone who lives with ambition:
Marathon, triathlon, HYROX or long-term performance – recovery is the key.
Bottom line
Smart recovery makes the difference between “training well” and “performing at the highest level over the long term”.
Why Hold Space
Katharina Founder of Hold Space
Katharina comes from 10 years of high performance in her professional life. As the founder of Kuchentratsch and Hold Space, she knows from her own experience what it’s like to live permanently in “push mode” – and to land hard again and again once you’ve pushed past your own energy limit. In 2025 she set herself the annual motto of recovery, because she wanted to integrate recovery not just into the low phases but far more into everyday life. And to do it in a way that means those low phases don’t happen in the first place. Because she is firmly convinced that recovery is THE long-term performance lever. With HOLD SPACE she wants to build exactly the infrastructure she would have wanted for herself. Efficient and effective, and easy to fit into everyday life.
“I’m building a recovery infrastructure for people who know that performance without recovery means burnout or injury. The best idea is worth nothing if your body and mind can’t keep up.”
The team behind Hold Space
FAQ: Answers to your questions
Good to know
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Hold Space is for everyone who trains actively – and takes recovery just as seriously as their training plan.
Whether it’s marathon, triathlon, HYROX or simply an active lifestyle: effective recovery is the foundation for progress, health and long-term performance.
You don’t need any prior experience with us. Just bring yourself – we’ll take care of the rest.
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Sauna and ice bathing are training for your nervous system.
Sauna supports your cardiovascular system and improves circulation and heat tolerance.
Ice bathing can help regulate inflammation and builds your mental resilience.
The strongest effect comes from alternating between the two: stress → control → adaptation.
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That depends on your training volume.
For active recreational athletes we recommend 1–2 sessions per week, and 2–3 sessions with more intense training.
A single 45–60 minute session is usually enough to achieve noticeable and measurable effects.
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Yes. Our guided sessions are ideal for beginners and advanced participants alike.
Our coaches take you through everything step by step, explain the background and help you explore the different recovery topics at your own pace.
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That depends on your injury.
With minor complaints or in the post-rehab phase you can usually take part – our sessions can be adapted flexibly.
With acute or more serious injuries, please talk to our coach beforehand. Together we’ll work out what makes sense and is safe for you right now.
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Yes – there are a few contraindications.
Sauna and ice bathing should be avoided with severe heart conditions, uncontrolled high blood pressure and acute infections.
During pregnancy, and on certain days of the female cycle, taking part may also not be advisable.
If in doubt: please check with your doctor or talk to our coach beforehand about what makes sense for you at the moment.
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• Contact: info@holdspace.de or via WhatsApp
• Storage time: 4 weeks
• After that, unclaimed items are donated
Session & Experience
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A typical session gives you 30–45 minutes of focused, guided work.
We start with a short warm-up (about 5 minutes), followed by targeted movement patterns tailored precisely to your individual restrictions – whether hips, shoulders or spine.
To finish, we guide you through breathwork or gentle stretching to calm the nervous system and integrate your newly gained mobility.
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• Sauna wear: we run a textile sauna. Please choose toxin-free materials. Suitable swimsuits and shorts are available to buy on site.
• Pool slides: required for sauna and ice bath. Street shoes are taken off at the entrance.
• Towels: please bring your own towels for sauna & ice bath. Alternatively you can rent a towel package for a flat fee.
• For mobility, stretching & breathwork: comfortable clothing such as a T-shirt, shorts or leggings – anything you can move freely in.
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Phones stay in the locker. Not because we’re against technology, but because real recovery happens without distraction.
Photos & filming: please don’t take any pictures of other participants. Privacy is our top priority.
If you’d like a photo to remember the day, just ask your coach after the session – we’re happy to take one for you.
Focus + respect = deeper sessions for everyone.
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Public transport:
We’re centrally located in Munich – S-Bahn and tram are ideal.
Isartor: just a 3-minute walk.
Car:
We don’t have our own parking spaces. However, you’ll find paid parking options nearby (car park & street parking).
Bike:
Very welcome – please lock it up on the street, not in the courtyard.
Tip:
Public transport gets you here stress-free and relaxed – no hunting for a parking space.
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Guided sessions
(group sessions: sauna, contrast, mobility & stretching)
We have a 1-minute grace period. You can join up to 1 minute after the start – after that, unfortunately not, for safety reasons and for the focus of the whole group.
Open sessions
(self-guided: Open Sauna, Open Ice Bath)
There’s no fixed arrival time here. You can come whenever it suits you – the session does end at the scheduled time, though.
Tip: plan to arrive 15 minutes early so you can settle in and get changed without rushing. Recovery works better when you start with your full attention.
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Basic rule #1: listen to your body
Everything starts with how you feel. Our sessions support you – but your body sets the pace.
Our recommendations for a safe and enjoyable experience
• Hydration: drink enough before, during and after the session.
• A quick shower before the ice bath: for hygiene and a gentle transition.
• Put your phone aside: full presence supports recovery and relaxation.
• Slow transitions: from the heat into the ice bath – no rush, always controlled.
• A towel underneath you in the sauna: for comfort and hygiene.
• Use the showers: whenever it gets too intense – to warm up or cool down.
• Combine courage with mindfulness: push your limits, but always safely.
• Coaching included: if anything feels unusual or uncomfortable, tell us right away.
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Preparing for your session:
2 hours before
• Avoid heavy meals: large portions or very fatty food like pizza aren’t ideal before the sauna.
10 minutes before
• Arrive & get changed: give yourself a moment to wind down mentally.
• Focus on recovery: a clear head supports regeneration and mindfulness.
• Hydration: take care of your fluid balance in good time and drink water beforehand.
If you’re not feeling well
• Health comes first: if you’re ill, injured or emotionally exhausted, it’s better to reschedule the session.
• Holistic recovery: your body can only fully regenerate when it’s resilient overall.
Booking & check-in
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• Directly via our website with your personal profile
• Or through your aggregator such as Wellpass, ClassPass, Urban Sports Club and Wellhub.
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• Yes, there are waiting lists.
You’ll find them directly in the timetable or in the respective aggregator app.
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Cancelling & rescheduling
The basics
• Yes, you can cancel or reschedule – up to 24 hours before at the latest.
• Want to switch time slots? No problem, as long as the 24-hour deadline is met.
How it works
• Direct booking: via our website.
• Booked through an app: please change or cancel directly in the respective aggregator app.
Less than 24 hours before
• Unfortunately, cancellations are no longer possible then.
The 24-hour rule gives everyone planning security – you and us.
If something really does happen
• Genuine emergencies, illness or unexpected situations: just get in touch.
We’re understanding and we’ll find a solution together.
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look at our class shedule for details. We offer morning and evening Sessions.
Voices of Our Community
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Thomas Springer
Ehemaliger Profi Triatehlt (OLY)
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Frank Rosner
Ehemaliger Profi Football Player und Coach, jetzt Breathwork Lehrer
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Frank Rosner
Ehemaliger Profi Football Player und Coach, jetzt Breathwork Lehrer
