Your Voice-Guided Contrast Therapy Timer & Coach
Build your personalized sauna and cold plunge routine — then a calm, knowledgeable voice coaches you through every session. Hands-free. Eyes closed. Science-backed protocols for your home sauna and cold plunge setup.
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Free to download · No account required · First coached session free
Why Hot Cold Coach
Everything You Need for Contrast Therapy at Home
Not a timer. Not a tracker. A voice-guided contrast therapy coach grounded in peer-reviewed research from Stanford, the University of Eastern Finland, and the University of Copenhagen.
Voice-Guided Coaching
53 coaching scripts guide every phase — hands-free, eyes closed. Three voice options plus ambient soundscapes like fire crackle, rain, and flowing water.
Smart Session Timer
Full-screen phase-appropriate color gradients with large countdown display. Designed for wet hands and steamy environments. Screen stays awake, audio plays in background.
Equipment-Aware Protocols
Adapts to your exact home sauna and cold plunge setup — traditional sauna, infrared, steam room, cold plunge with chiller, inflatable ice bath, cold shower, and more.
Science-Backed Targets
Track 57 min/week heat (KIHD study: 66% lower dementia risk) and 11 min/week cold (Søeberg et al.: metabolic benefits). Weekly progress toward research-derived goals.
4-Week Progressive Cycles
Automatic difficulty adjustment: Conservative → Standard → Challenge → Deload. Protocols adapt from 30-second beginner cold exposures to 5-minute advanced sessions.
Health Condition Safety
Auto-modified protocols for heart conditions, pregnancy, Raynaud's disease, surgery recovery, and epilepsy. Safety-first adjustments with medical consultation reminders.
How to Set Up Contrast Therapy at Home
From Setup to Session in Minutes
Answer 12 Quick Questions
Tell us about your equipment (sauna, cold plunge, infrared, ice bath), goals, experience level, health considerations, and schedule. We'll calibrate everything.
Get Your Science-Backed Protocol
Hot Cold Coach generates a personalized sauna and cold plunge routine — choosing the best sauna and cold plunge combo timing, whether to go cold plunge or sauna first, and optimal temperatures for your goals.
Tap Start — Your Coach Takes Over
A calm, knowledgeable voice guides every phase transition, coaches your breathing through the cold shock, delivers science facts mid-session, and celebrates your completion.
Track Progress & Level Up
Log sessions, track weekly heat and cold minutes toward research targets, and progress through 4-week cycles that automatically increase difficulty as your tolerance builds.
6 Goal-Specific Protocols
Choose Your Sauna and Cold Plunge Routine
Wondering whether to do cold plunge or sauna first? Each protocol is calibrated based on peer-reviewed research to determine the optimal order, timing, and temperature for your specific goal.
Athletic Recovery
Maximize vasoconstriction and reduce inflammation. Targets 45–55°F cold exposure. Timed around training days to protect muscle gains.
Mental Health & Focus
Sustained dopamine elevation with 250% above baseline. Physiological sigh breathing during cold phases for neurochemical benefit.
Heart Health & Longevity
KIHD study protocol: 57-min weekly heat target. 174°F+ sauna exposure linked to 66% lower dementia risk.
Stress Relief & Sleep
Evening sessions with extended exhale breathing for melatonin release. Post-sauna temperature drop triggers better sleep onset.
Biohacking & Optimization
Aggressive cold at 34–45°F for brown fat activation. Søeberg Principle enforced — no artificial rewarming. 11-min weekly cold target.
General Wellness
Adapts end state to time of day — cold for morning energy, warm for evening relaxation. The most accessible entry point for beginners.
App Preview
Built for Wet Hands and Closed Eyes
Large touch targets. The voice tells you everything the screen shows. Designed for the sauna and the plunge — not the couch.
Personalized Protocol Quiz
Pre-Session Safety Checklist
Voice-Guided Session Timer
Post-Session Summary
FAQ
Contrast Therapy Questions Answered
Start Your Contrast Therapy Journey
Download Hot Cold Coach and transform your sauna and cold plunge routine with science-backed protocols and hands-free voice coaching. Free to start — no account required.
Don't have equipment yet? Start with cold showers today. Our partner site SaunaOrPlunge.com reviews the best sauna and cold plunge combos from $75 to $13,900.