Cold Plunge & Sauna Timer

Build a sustainable cold and heat ritual. Time sessions, follow a personal plan, compare routines, and learn from your own recovery patterns.

Build consistent cold and heat routines, track how your body responds, and discover which protocols work best for you.

Contrast combines reliable cold plunge and sauna timers with structured contrast routines, a personal plan, session history, and careful self-experimentation. The free basics stay useful: time unlimited cold and sauna sessions, record temperature and check-ins, keep notes, follow a starter plan, and review your recent activity.

TIME EVERY RITUAL • Cold plunge countdown or count-up with preparation, haptic and spoken cues • Sauna rounds, rest periods, hydration reminders, and temperature or humidity notes • Guided contrast routines with hot, cold, rest, transition, breathing, hydration, and custom phases • Background-safe timers, alerts, Live Activities, and Dynamic Island support where available

LEARN FROM YOUR OWN DATA • Mood, energy, difficulty, soreness, sleep quality, notes, tags, and facilities • Calendar, streaks, weekly totals, personal records, and routine comparisons • Optional Apple Health correlations with sample sizes and neutral wording • Recovery Lab experiments that report personal observations—not proof of cause

BUILD A SUSTAINABLE PLAN • Deterministic two-, four-, and six-week plans based on your goals, experience, equipment, schedule, comfort, and adherence • Reschedule, skip, replace, reduce intensity, pause, or restart at any time • Progress emphasizes consistency and comfort, never extreme temperatures or durations

CONTRAST PREMIUM Premium unlocks unlimited routines, personalized progression plans, full history, advanced analytics, Recovery Lab, Apple Health correlations, AI-assisted summaries, smart reminders, reports, export, sharing, and advanced widgets. Prices are shown in your App Store currency before purchase. Subscriptions renew automatically unless canceled at least 24 hours before the end of the current period. Manage or cancel in your Apple Account subscription settings.

PRIVACY AND SAFETY Your session history is local by default. Health data is never used for advertising. AI analysis is optional, previews the summarized data before first use, and never receives raw HealthKit records without explicit consent. Contrast is a wellness and self-tracking app, not medical advice. Stop immediately if you feel unwell. Avoid breath-holding challenges in or near water, and consider whether cold immersion alone is safe for your circumstances. Keep the iPhone outside the sauna and follow device operating-temperature guidance. Individual responses differ.

TERMS OF USE (EULA) Terms of Use: https://apps.bluealpine.xyz/cold-plunge-sauna/terms Privacy Policy: https://apps.bluealpine.xyz/cold-plunge-sauna/privacy Standard Apple Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/