Contrast Therapy Timer - Sauna & Cold Plunge Protocol
Pick a preset or build your own contrast therapy routine. The timer handles the phases, transitions, and alerts so you can focus on the experience.
Preset Protocols
Customize Your Protocol
Session Overview
How Contrast Therapy Works
Contrast therapy alternates between heat (sauna) and cold (plunge or ice bath). The repeated expansion and constriction of blood vessels creates a pumping effect that accelerates recovery, reduces inflammation, and gives you a serious endorphin rush.
The Science Behind It
When you're in the sauna, blood vessels dilate and blood flow increases to the skin and extremities. When you jump into cold water, vessels constrict rapidly, pushing blood back to your core and vital organs. This back-and-forth action is essentially a workout for your circulatory system. Research shows it can reduce muscle soreness by up to 50% compared to passive recovery.
| Protocol | Rounds | Sauna | Cold | Best For |
|---|---|---|---|---|
| Beginner | 2 | 10 min | 1 min | First-timers, general wellness |
| Intermediate | 3 | 15 min | 2 min | Regular users, stress relief |
| Advanced | 4 | 15 min | 3 min | Experienced plungers, deep recovery |
| Athletic Recovery | 5 | 20 min | 4 min | Athletes, post-competition |
Tips for Your Session
- Always end on cold. Ending on a cold phase extends the dopamine and norepinephrine boost for hours afterward.
- Hydrate between rounds. You'll sweat a lot in the sauna. Drink water during your rest periods.
- Don't rush the transition. Take 15-30 seconds to move between the sauna and the cold plunge. Towel off briefly if you want.
- The first round is always the hardest. Your body adapts quickly. Rounds 2 and 3 usually feel much easier.
- Listen to your body. If you feel lightheaded or nauseous at any point, stop and rest. Skip a round if you need to.
How Often Should You Do Contrast Therapy?
Most people benefit from 2-4 sessions per week. If you're using it for athletic recovery, you can do it after every training session. For general wellness and stress management, 2-3 times per week is plenty. Give yourself at least one full rest day per week.