Luciano González Rizzoni, a.k.a. El Tiburón Riojano, is a professional Rugby Sevens player, Olympic medalist, and 2024–2025 Player of the Year. We visited him at his home, did a contrast session, and talked about training and recovery.

What are your recovery days like?

On my recovery days, I usually do a bit of foam rolling and mobility work, and obviously cold-plunging and humid sauna with Alfa Humans.

What is your cold-plunge session like?

I get into the tub for 10 minutes with the water between 6 and 7°C. They actually told me that if I can handle 10 minutes at that temperature, it probably means I’m getting too comfortable… and that it’s time to lower the temperature.

What’s your N1 tip for cold-plunging?

My number one tip is: get in without fear. If you go in scared, you’re going to feel the cold much more. It’s also much better and more manageable to do ice baths outdoors, when the sun is hitting your face and body directly.

What do you prefer, Lucho? Cold or heat?

It depends. After training, I prefer the cold because it makes recovery from impacts better and much faster. But on days when I want to relax and not feel so tense, I go for the humid sauna.

What has cold-plunging helped you with the most?

Honestly, it helped me solve some of the physical issues I had from rugby, like periostitis. It also helped relieve lower back pain, which is something I personally struggle with a lot. With cold exposure, those pains are much easier to manage.

Do you feel like contrast therapy has changed anything for you?

Without a doubt, yes. With contrast protocols, recovery is much faster. Not only because it helps reduce inflammation from impacts, but also because I feel much more relaxed overall.

And how do you feel once you get out of the ice bath?

Wow—huge relief. My body was basically begging me for cold to recover, so the pain wouldn’t feel as intense.

Alfa Humans

Alfa Humans was born out of a necessity: being able to cold-plunge without having to buy bag after bag of ice. Over time, that necessity turned into a purpose.

What drives us? Bringing people tools that genuinely make them feel better: more energy to take on the day, less stress, better mental health, more enjoyment, more health—in short, a fuller life.

If you’re ready to take the next step and embrace the cold and heat, you’ll find all our Ice Bath models and Sauna On The Go on the Homepage.