Build a contrast-therapy routine that fits your goal, your gear, and your schedule — then run it with a built-in timer. Free, no signup, grounded in the actual research conversation instead of hype.
Four questions, one plan: order, temperatures, durations, and how often to repeat it.
What are you after?
Cold experience
What you have
Time budget
2–3 sessions per week
Sauna — 10 min
Target 150–170°F (65–77°C). Sit, breathe slow, no phone.
Cold plunge — 1 min
Target 59–60°F (15–16°C), submerge to the neck, exhale slowly.
Rest — 2 min
Air-dry, sip water, let your heart rate settle.
Sauna — 10 min
Target 150–170°F (65–77°C). Sit, breathe slow, no phone.
Cold plunge — 1 min
Target 59–60°F (15–16°C), submerge to the neck, exhale slowly.
Rest — 5 min
Air-dry, sip water, let your heart rate settle.
Useful weekly targets from the research conversation: ~57 total minutes of sauna (2–3 sessions) and ~11 total minutes of deliberate cold across 2–4 sessions.
Educational tool, not medical advice. Heat and cold exposure stress the cardiovascular system — clear it with your doctor first, especially if you're pregnant, have heart or blood-pressure conditions, and never plunge alone or after alcohol.
Straight answers to the questions people type — starting with the big one.
Guide
Sauna or cold plunge first?
The order question, answered by goal — with the reasoning shown.
Comparison
Infrared vs traditional sauna
The biggest comparison in the space, on specs instead of vibes.
Brand review
Sun Home saunas: the full lineup
Six lines from $4,999 to $45k — verified prices, electrical fine print, honest downsides.
Buying guide
Best sauna + cold plunge combos
Four realistic setups compared on cost, power, and honest tradeoffs.
Tool
Sauna size & electrical calculator
Room dimensions, heater kW, and the circuit your electrician will ask about.
Buying guide
Best cold plunge chillers
Horsepower sizing that saves money, and the three sensible paths.
Tool
Temperature & time guide
How hot, how cold, how long — by experience level.
Comparison
Sauna vs steam room
Dry heat vs wet heat — evidence, install reality, and cost.
Comparison
Plunge vs ice bath vs cold shower
Same lever, three price points — the honest upgrade ladder.
DIY guide
Chest freezer cold plunge
The $300–600 build, done safely — and when to buy instead.