Sauna and Cold Plunge Session Planner and Timer

Contrast therapy works in rounds: heat, cold, rest, repeat, and you always finish on the cold so your body warms itself back up. Set your experience level below and get a round-by-round plan plus the total time to set aside.

These are sensible starting times for a healthy adult, not medical advice. Come out the moment you feel light-headed, never plunge alone in open water, and check with a doctor first if you are pregnant or have a heart condition.