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Contrast Therapy Protocol Guide
Evidence-based sauna + cold plunge routines with an interactive timer. Choose your level and follow along.
Start TimerLevel:
Easy intro to contrast therapy. Lower temps, shorter durations, 2 rounds.
Beginner Protocol — Step by Step
Sauna150–165°F
10:00Cold Plunge59°F
1:00Rest & Hydrate—
2:00Sauna150–165°F
10:00Cold Plunge59°F
1:30Contrast Therapy Timer
Sauna · 150–165°F
0:00Step 1 / 5
Safety Tips
1.Always hydrate before, during, and after your session
2.Never consume alcohol before or during contrast therapy
3.Exit immediately if you feel dizzy, nauseous, or lightheaded
4.Beginners should start with shorter durations and warmer cold temps
5.End on cold for maximum norepinephrine and brown fat benefits
6.Wait 4–6 hours after strength training before cold plunging
Free Guide
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Science-backed protocols for cold plunging and sauna use. Temperatures, timing, and step-by-step routines for beginners to advanced.
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