Contrast - Sauna + Cold Plunge

Contrast times hot and cold rounds for sauna, steam room, ice bath and cold plunge sessions. Pick a length or a protocol, step in, and your iPhone tells you when each phase is over. QUICK START Four cards wait on the Timer tab: Sauna, Cold plunge, Hot to cold and Cold to hot. One tap begins a three-second get-ready countdown. Touch and hold for another length, or change your usual minutes in Settings. SIRI, SHORTCUTS AND THE ACTION BUTTON Say "Start a sauna timer in Contrast" or "Start Standard in Contrast" and the app opens straight into the countdown. Put a timer on the Action Button, or run one from a Shortcuts automation when you arrive at the gym or your home sauna. PROTOCOLS Rounds of heat, cold and rest, ready to go: - Gentle start: two shorter rounds, 25 min - Quick contrast: one round, 17 min - Standard: two rounds with a rest, 36 min - Extended: three rounds, 55 min Make your own by choosing how many rounds, which side to begin on, each length, and the rest between. BUILT FOR THE BATHHOUSE Digits are large enough to read from the bench, and the buttons work with wet fingers. When a phase runs out you get a chime and a haptic; with notifications on, the alert arrives even while your phone sits locked in a locker. Nothing moves on by itself: the clock counts extra time until you tap to continue. The running phase stays visible as a Live Activity in the Dynamic Island; its buttons pause or skip ahead. HISTORY Each session keeps its phases and a note. See this week's count, your streak of days, and this month's minutes of heat and cold. APPLE HEALTH, OPTIONAL Switch it on in Settings to log every finished session as a Mind and Body workout. Contrast writes workouts only and reads nothing from Health. SAFETY Tips are built in: talk to a doctor before starting when pregnant or living with a heart condition or high blood pressure, stay hydrated, have someone nearby when you plunge, and step out if you feel unwell. Sauna lengths stop at 30 minutes and cold at 10. Contrast is a timer, not medical guidance. ON YOUR IPHONE ONLY Nothing to register for and nothing to sync. Sessions live on your iPhone, free of ads and analytics.