Cold Plunge & Sauna Session Timer
Pick a protocol and press start. The timer runs through each phase automatically and logs completed sessions to your browser. Nothing uploaded.
How to structure contrast therapy sessions
What each protocol does
Contrast therapy alternates between hot and cold exposure. The Huberman protocol is three cycles of 3 minutes cold water followed by 2 minutes rest. Basic Contrast runs 10 minutes in a sauna then 2 minutes in a cold plunge, repeated 3 times. Wim Hof style starts with 2 minutes cold, 5 minutes warming, then another 3 minutes cold. Each protocol targets different outcomes - Huberman for nervous system training, basic contrast for circulation, Wim Hof for breathing work paired with cold. The timer runs each phase automatically and logs your session history.
Safety notes for cold exposure
Cold water immersion carries real cardiovascular stress. Never begin extreme protocols without gradual adaptation starting at warmer temperatures. Always have a buddy nearby, especially when first trying cold plunges. Stop immediately if you feel chest pain, uncontrollable shaking, or loss of breath control. People with heart conditions, high blood pressure, or Raynaud's syndrome should consult a doctor before cold exposure. The timer is a tool for tracking time - it doesn't replace medical judgment.
FAQ
Is there a best time of day for contrast therapy?
Morning cold exposure tends to energize and boost alertness through adrenaline and cortisol release. Evening sessions can disrupt sleep for some people. Most research suggests morning or early afternoon works best. Experiment with your own schedule and track your energy with the session log to find what suits you.
How long does it take to adapt to cold water?
Most people notice improved tolerance after 2-3 weeks of regular exposure. Start with warm water then gradually lower the temperature. Cold shock responses (gasping, panic) usually subside after 10-15 sessions. Full nervous system adaptation takes months, not weeks. Use the session log to track your progress.
Can I do contrast therapy every day?
Daily contrast therapy is generally safe once you're adapted, but many protocols recommend 2-4 times per week to allow recovery. Overuse can stress your nervous system. Monitor how you feel and take breaks if you're unusually fatigued. The timer logs your sessions so you can review your frequency.