Cold Plunge: Ice Bath Timer

Cold plunges only work when you actually keep doing them.
Cold Plunge Tracker turns a scattered habit into a streak you can see, time, and build on — one dip at a time.
Fully offline and no account needed, whether you plunge in a tub, an ice bath, a chest freezer, a cold shower, or at the lake with no signal.

Motivation fades. A visible streak doesn't. This is a practice tracker for the cold-exposure routine you already do — or want to start — built on one idea: consistency beats intensity. You get a timer for the moment you're in the water, a fast log for the second you climb out, and a streak that quietly pulls you back tomorrow. It logs what you did. It does not diagnose, treat, or promise any health outcome, and it is not medical advice.


TIME YOUR PLUNGE
• Count-up and count-down timer with audio and haptic cues, so you never have to watch the screen
• Big, glanceable display you can read through shivers and steam
• On-screen safety reminders while the timer runs


LOG EVERY SESSION IN SECONDS
• Record water temperature (°C or °F), duration, and how it felt on a simple 1–5 scale
• Pick your method: cold shower, ice bath or tub, open water and lake, or cryo
• Tag sauna and breathwork done in the same session
• Add optional notes on conditions, setup, and how you recovered
• Unlimited entries, stored on your device — yours, private, and offline


BUILD THE STREAK
• Current and longest streak, up front
• Milestone badges — first plunge, 3-day, 7-day, 14-day and 30-day streaks, plus volume goals like 10, 50, and 100 dips and 60 cold-minutes
• Running totals for dips and cold-minutes
• A gentle, no-pressure nudge if a streak lapses — every plunge counts, and the next one restarts the momentum


FOLLOW A STRUCTURED PROTOCOL
• Free starter ladders: a beginner contrast-shower ramp and a standard 2-minute plunge
• Every protocol is planned week by week and leads warm and short, never with aggressive targets
• Track which week you're on and log directly against it


COLD PLUNGE PRO
Upgrade when you want deeper structure, history, and insight:
• AI protocol generator — answer a few questions for a personalized, conservative temperature-and-duration plan that adapts and re-progresses from your own logs
• Full protocol library — contrast-shower onboarding, morning alertness, post-workout timing, progressive tolerance blocks, breath-then-dip, sauna-and-ice rounds, and an advanced ice block
• Progression insights — temperature trend, duration trend, weekly cold-minutes chart, and a consistency heatmap that shows your habit at a glance
• Sauna and breathwork companion logging surfaced in your history
• Export your full log
• No ads

Pro is available as a monthly or yearly subscription. Subscriptions auto-renew until cancelled; manage or cancel anytime in your store account settings. The free timer, unlimited log, streak, and starter protocols stay fully usable without Pro.


A NOTE ON SAFETY — PLEASE READ
Cold exposure carries real risks, including the cold-shock response, cardiac stress, and hypothermia. Cold Plunge Tracker is a practice-tracking tool, not medical advice. Consult a physician before starting cold exposure — especially if you have a heart condition, high or low blood pressure, are pregnant, or have any circulatory or respiratory condition. Start warm, progress slowly, and get out if you feel dizzy, numb, or short of breath. Never plunge alone in open water.


Your sessions, protocols, and settings live on your device. The optional AI generator sends only your short intake to build a plan — never your session log.

Time the dip. Build the streak. Progress the ladder.