Interval Tracker Plus

Your body adapts to stress. Make sure you're applying the right kind.

Interval Tracker Plus is a precision contrast therapy coach built for anyone serious about deliberate heat and cold exposure. Whether you follow the Søberg Protocol, custom HIIT thermal cycles, or a personal sauna endurance routine, this app guides you through every second — interval by interval — with a real-time countdown timer and science-backed coaching cues.

Stop guessing how long you've been in the cold. Stop forgetting which step comes next. Interval Tracker Plus keeps you focused and on-protocol every single session.

KEY FEATURES

• Guided interval timer — full-screen countdown with heat, cold, and rest phases colour-coded so you always know where you are
• Built-in protocols — Søberg Contrast Therapy, Morning Ice Plunge, Sauna Endurance, and Custom HIIT Thermal ready to go out of the box
• Protocol builder — create unlimited custom protocols with any combination of sauna, cold plunge, and recovery steps at any duration
• Coach mode — real-time audio and visual cues announce each transition so you never need to look at your phone
• Session summary — after every workout you get a full breakdown: total duration, cumulative sauna heat minutes, deliberate cold minutes
• Coach tip cards — science-backed insights tied to your completed protocol explain the why behind the protocol design
• Streak and session tracking — dashboard shows your current streak, total sessions, and lifetime exposure minutes
• Workout history log — every session is saved with timestamp, protocol name, and exposure stats; clear logs whenever you want
• Custom badge labelling — mark any protocol as Custom for easy identification in your library
• No account required — everything runs entirely on your device; your data never leaves your phone

HOW IT WORKS

Open the app to your thermal dashboard. Your streak, session count, and cumulative exposure times are front and centre so you can see your progress at a glance.

Tap any protocol card to start a guided session. The active timer fills the screen with the current interval — a deep glacial blue for cold plunge, an intense amber-red for sauna heat, a calm teal for recovery rest. A large circular progress ring counts down the seconds while the coach header announces the interval name and position.

When an interval ends, the app transitions automatically. You'll see the next step previewed at the bottom of the timer so you can mentally prepare. No buttons to press mid-session.

At the end of your protocol, the session summary screen shows your full exposure breakdown alongside a coach tip that explains the science behind what you just did.

To build a new protocol, tap Create Protocol, name your routine, and add intervals one by one using the step builder. Choose sauna, cold, or rest, set minutes and seconds, and hit Add Interval to Timeline. Repeat until your protocol is complete, then save it to your library.

PERFECT FOR

• Biohackers and health optimisers following deliberate cold exposure research
• Athletes using contrast therapy for recovery between training sessions
• Sauna enthusiasts wanting to add structure and progression to their practice
• Beginners learning the Søberg Protocol or Wim Hof cold exposure principles
• Anyone who wants a distraction-free, coach-led thermal training companion

PRIVACY & TRUST

Interval Tracker Plus requires no account, no sign-up, and no internet connection. Your session history, protocol library, and personal stats are stored locally on your device and never transmitted anywhere. There are no ads, no subscriptions, and no data collection of any kind. Delete the app and everything is gone — simple as that.