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.
Coming soon
Infrared vs traditional sauna
The biggest comparison in the space, on specs instead of vibes.
Coming soon
Best sauna + cold plunge combos
Combined setups compared by capacity, footprint, and power draw.