Cold Plunge & Sauna Timer

Cold Plunge & Sauna Timer helps you time every ice bath, sauna session and contrast therapy round. It's built for people who take hot and cold therapy seriously: follow a calm breathing guide, log every session and watch your streaks grow, all in one beautifully designed app.

❄️ COLD PLUNGE & ICE BATH TIMER
• Big, easy-to-read countdown made for wet hands and steamy rooms
• Set duration and water temperature (°C or °F) with one tap
• 3-2-1 countdown beeps, vibration on phase changes and a tap every cold minute
• Breathing guide (inhale 4 s, exhale 6 s) to help you settle into cold water
• +30 seconds, pause and skip controls; end early and still log your time
• Accurate even with the screen off or when you switch apps

🔥 SAUNA TIMER
• Time dry sauna, steam room or infrared sessions
• Log sauna temperature with every session
• Heat cues and alerts tell you when to step out

♨️ CONTRAST THERAPY PROTOCOLS
• Run heat → cold → rest automatically, round by round
• Built-in routines: Nordic Classic, Quick Reset, Deep Recovery, First Timer and Warm Finish
• Protocol builder with a live timeline: sauna time, cold plunge time, rest, rounds and temperatures
• Choose to finish on cold or warm
• Save your own hot and cold therapy routines and feature a favourite on the home screen

📊 TRACKER, STREAKS & INSIGHTS
• Session log with mood, water and sauna temperature, and notes
• Calendar heatmap showing cold, heat and contrast days
• Weekly cold exposure and heat goals (default 11 min cold, 57 min heat; fully adjustable)
• Current streak, best streak, total sessions, longest cold exposure and coldest plunge
• Add sessions manually from the gym, spa or a cold shower
• Export your log as a CSV file

🛡️ SAFETY BUILT IN
• Short safety briefing before your first plunge
• Gentle warnings when duration or temperature settings look risky
• Daily tips for safer cold water therapy and sauna use

🔔 DAILY REMINDER
Pick a time and the app reminds you only if you haven't logged a session that day, so your streak stays alive without the noise.

🔒 PRIVATE BY DESIGN
No account needed. Your sessions and settings are stored on your device.

Use it for any routine: a home cold plunge tub, an ice bath after training, a cold shower challenge, a Nordic sauna, a spa day or a full contrast therapy protocol for recovery. Whether you are new to cold exposure or a seasoned biohacker, every session stays timed, tracked and safe.

This app is a wellness and fitness timer. It is not a medical device and does not provide medical advice. Talk to your doctor before starting cold or heat exposure if you are pregnant or have a heart condition, high blood pressure or Raynaud's.

Free to use and supported by ads.