SaunaTracker Pro

Every session gets a score. Track sauna, steam, cold plunge, and cold shower with real-time Apple Watch biometrics and structured multi-phase protocol tracking.

Every session gets a score.

SaunaTracker Pro measures the effectiveness of your heat and cold sessions using real-time physiological signals from Apple Watch. Your HCEI effectiveness score quantifies session quality from heart rate, HRV adaptation, blood oxygen, exposure duration, and transition patterns — giving you a clear number for every session.

No more guessing whether your protocol is working.

Heat and cold exposure is one of the most powerful recovery tools available. But without measurement, you're flying blind. Generic workout apps ignore thermal sessions. Manual logging misses what matters. SaunaTracker Pro was built to solve this — a purpose-built system for tracking, scoring, and understanding your heat and cold exposure.

SCORE EVERY SESSION Your HCEI (Heat-Cold Exposure Index) effectiveness score combines five physiological signals into a single 0–100 rating. It calculates live on Apple Watch during Watch Mode sessions and is scored post-session from enriched HealthKit data in Light Mode. Five weighted components — exposure intensity, HRV adaptation, heart rate reactivity, transition quality, and safety adherence — give you a complete picture of session quality.

TRACK EVERY PROTOCOL Five exposure types — Sauna, Steam, Cold Plunge, Cold Shower, and Relax — each with distinct tracking. Multi-phase sessions capture your full heat-cold-rest protocol in a single structured session with per-phase timing. Switch between exposure types mid-session. Track contrast therapy as one continuous workout.

LIVE BIOMETRICS FROM APPLE WATCH Heart rate, blood oxygen, and HCEI stream in real time from Apple Watch to iPhone during every session. See your metrics update live on both devices. Light Mode enables iPhone-only sessions when your Watch is unavailable — enriched post-session with data from any HealthKit source.

DEEP POST-SESSION ENRICHMENT Sessions automatically enrich with recovery data from HealthKit — HRV before and after your session, sleep quality the night before and after, blood pressure trends, body temperature, blood glucose, and mood. Data from any connected wearable feeds into your session record.

INSIGHTS ACROSS SESSIONS Personalised session analysis surfaces what drove your score and how your patterns evolve. Weekly summaries identify trends across multiple sessions. See how your protocol shapes your recovery over time. Available with a subscription.

TRENDS, GOALS & PROGRESS HCEI trend charts show your score trajectory across weeks and months. Set goals for weekly frequency, session duration, cumulative minutes, heart rate zones, modality mix, or progressive challenges. Track streaks. See your consistency on the calendar.

WIDGETS, SIRI & LIVE ACTIVITIES Home Screen and Lock Screen widgets show session data at a glance. Dynamic Island displays live metrics during active sessions. Siri Shortcuts let you start and control sessions hands-free. Interactive widgets for quick session control.

PRIVACY & YOUR DATA Core session data stays on your device and in your iCloud. If you opt in to Premium AI Coaching, session metrics are processed by the SaunaTracker backend and OpenAI GPT-4o-mini to generate insights. Full data export as JSON. GDPR and CCPA-compliant data deletion. No third-party tracking. Reads and writes structured workouts to Apple HealthKit.

FREE & SUBSCRIPTION Free includes full session tracking, live HCEI scoring, goals, widgets, and Apple Watch integration. A subscription unlocks detailed impact analysis (HRV, sleep, blood pressure, temperature, mood), intelligent session insights, guided breathing on Apple Watch, and expert mode.

Built for heat and cold. Every session scored.

By using SaunaTracker Pro, you agree to Apple's standard End User License Agreement: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/