First Plunge

Build your cold habit with guided timers, breathwork, structured programs, and HRV Recovery Scores (Apple Watch optional). Your bench coach for ice & heat.

First Plunge is your personal coach for cold plunge, sauna, and contrast therapy — built for beginners, with guided timers, breathwork, and structured programs.

Works great with or without an Apple Watch: pair one to unlock HRV-based Recovery Scores, or use the full timer and program experience on iPhone alone.

Whether you're stepping into an ice bath for the first time or building a daily cold shower habit, First Plunge guides you with safe, structured timers and tracks how your body recovers.

YOUR BENCH COACH

• Guided timers for cold plunge, sauna, and contrast sessions
• Live Activity: see your timer on the Lock Screen and Dynamic Island
• Loud alerts so you can leave your phone on the bench
• Guided breathwork: Box, 4-7-8, Physiological Sigh, and Power Breathing

START FROM ZERO

• 7-day beginner program that builds gradually
• Winter Reset: an advanced 7-day cycle for when you're ready
• Adaptive Coach adjusts your daily protocol to your HRV trend
• Daily reminders to keep your streak alive

RECOVERY SCORE (Apple Watch)

• Measures your heart rate variability (HRV) before and after sessions
• See how cold and heat affect your nervous system
• Monthly recovery report with HRV chart, streaks, and trends

SIMPLE & PRIVATE

• No account required — your data stays on your device
• Works with Apple Health, Siri Shortcuts, and Home Screen widgets
• Available in English, Finnish, German, Swedish, and Portuguese
• Apple Watch optional — all core features work on iPhone alone

FREE & PREMIUM Start free with 3 sessions per week, Box breathing, and the first days of the program. Unlock everything with a one-time Lifetime purchase or a Plus subscription:

• Unlimited sessions
• Full 7-day program + Winter Reset
• Adaptive HRV Coach and monthly recovery reports
• All breathwork patterns
• CSV data export

IMPORTANT — HEALTH & SAFETY First Plunge is a wellness and fitness tool, not a medical device, and does not provide medical advice. Cold water immersion and heat exposure carry health risks. Consult a qualified healthcare professional before starting, especially if you have any medical condition or are pregnant. Never practice cold immersion alone where loss of consciousness could be dangerous. You use the app entirely at your own risk.

Privacy Policy: https://telegra.ph/First-Plunge--Privacy-Policy--Terms-06-12 Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/