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Why create an account?
- Sessions saved permanently across all devices
- Track your weekly streak without losing progress
- Pick up right where you left off, every time
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Recovery sessions
Last 12 weeks
0
sessions with cold-plunge or contrast details
Log cold-plunge duration, water temperature, or contrast crossing on a session to track recovery here.
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Frequency This Week
This Week
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Week Streak
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Sessions
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Total Minutes
Recent Sessions
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Find Your Routine
Two quick questions and we'll match you to a science-backed routine.
1. What's your primary goal?
Cardiovascular
Recovery
Longevity
Pre-Sleep
2. How often do you sauna now?
First-Timer
Occasional
Regular
Log Session
Set up your session, then start the timer
Sauna Type
Before This Session
Protocol
Session Goal
Temperature °F
Location
ELAPSED
0:00
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REMAINING
—
Target
Session Complete
⚡Energized
😌Relaxed
✨Refreshed
💤Tired
😐Neutral
Warm shower
Cold shower
Ice bath / Cold plunge
Air dry / rest
Skipping cool-down
Protocols
Science-backed sauna programs to follow
Choose Your Routine
Evidence-based sauna programs — pick one to track on your dashboard
← Back to Protocols
The Research
Peer-reviewed studies and expert sources behind every protocol.
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Sauna Newbie • Level 1
Personal Info
Name
Email
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Age
Height
Weight
✓ Saved
Preferences
Temperature unit
Used when logging sessions
Notifications
Master on/off for all alerts
Session Reminders
Streak Reminders
Protocol Suggestions
✓ Saved
Data & Sync
Offline sessions
Pending upload
0
Last synced
Never
Member since
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About
App version
v1.0.0
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