# Sauna Assistant — Sauna & Cold Plunge Ritual

> Sauna & Cold Plunge Ritual (iPhone/iPad app by DAINIUS SERPLIS.)

- Source: https://appshunter.io/ios/app/sauna-assistant/id6743150443 (this page in markdown: same URL + `.md`)
- Developer: [DAINIUS SERPLIS](https://appshunter.io/developer/1801676293)
- Category: Health & Fitness, Entertainment
- Price: $19.99 (on sale, was $22.99)
- Age rating: 4+
- Requires: iOS 17.0 · 383 MB
- Languages: American English
- Released: 2025-04-16
- Data updated: 2026-09-04
- User reviews in markdown: https://appshunter.io/ios/app/sauna-assistant/id6743150443/reviews.md

## What is Sauna Assistant?

Turn heat and cold into a ritual.
Sauna Assistant helps you build a personal sauna and recovery routine with guided sauna rounds, cold plunges, immersive soundscapes, Apple Watch heart-rate tracking, and detailed wellness insights — all designed specifically for iPhone and Apple Watch.
Whether you're unwinding after a long day, practicing contrast therapy, or building a consistent recovery habit, Sauna Assistant keeps every session beautifully organized and fully private on your device.

GUIDED SAUNA & COLD RITUALS

- Create structured sauna sessions with customizable rounds and countdowns
- Add cold plunges between rounds or start standalone plunge sessions
- Track plunge duration, water temperature, heart rate, humidity, and ambient temperature
- Control sessions from your Apple Watch, Siri, Bluetooth headphones, or the lock screen
- Follow your session at a glance with Live Activities and Dynamic Island — without unlocking your phone
- Pause, resume, and transition naturally between heat and cold without losing your flow

IMMERSIVE WELLNESS EXPERIENCE

- Choose from 16 ambient sauna themes including Ocean, Zen, Forest Walk, Thunderstorm, Winter, and more
- Enjoy immersive background soundscapes and round-specific audio cues
- Switch themes mid-session without interruption
- Receive wellness tips during rest periods between rounds
- Use Silent Session mode when you want complete focus

APPLE WATCH & HEALTH INTEGRATION

- View live heart rate during sauna and cold plunge sessions
- Track heart-rate zones directly on Apple Watch with color-coded feedback
- Save sauna rounds and plunges to Apple Health as Mindful Minutes
- Separate plunge workouts let you see distinct cold-exposure heart-rate data
- Get haptic feedback for countdowns, round transitions, pauses, and session completion

PROGRESS & ACHIEVEMENTS

- Review session history with detailed statistics and trends
- See how heart rate, temperature, and humidity patterns evolve across months
- Build streaks and unlock achievements that reward consistency, endurance, and variety
- Visualize your habit at a glance with a 12-week activity heatmap
- Share beautiful sauna session cards with friends or on social media

SMART SAUNA FEATURES

- Connect HomeKit scenes to automate lights, heaters, or your sauna environment
- Monitor real-time temperature and humidity from compatible HomeKit sensors
- Trigger automations automatically when sessions start, pause, resume, or end
- Log per-round environmental extremes — min, max, and average temperature and humidity

BUILT FOR SAUNA OWNERS

- Manage multiple saunas — home, cottage, gym — under separate profiles
- Log maintenance tasks: stone replacements, heater checks, cleaning, and repairs
- Track maintenance costs and dates per entry
- See sessions and maintenance side by side on a unified timeline

PRIVATE BY DESIGN

- No account required
- No subscriptions
- No analytics or tracking
- All data stays on your device
- Fully functional offline

Sauna Assistant is built for people who want more than a timer — a calmer, smarter, and more intentional sauna and cold-plunge experience.


## Version history (last 5 releases)

### 26.16 — 2026-08-22

COLD PLUNGE ON YOUR WATCH, WITH WATER LOCK ON

Improved

- Cold plunge on Apple Watch now starts with a setup screen. Turn the crown to pick how long you want to hold, tap start, and Water Lock comes on with the timer so a wet screen cannot tap things for you.
- The Watch runs the plunge clock itself, so your time stays right when your iPhone is in a locker, and the plunge still saves to your history afterwards.
- Cold plunges show up in history where they happened, each with its own water temperature, hold time and heart rate. Two new charts track how often you plunge and how cold the water has been.
- Share cards work for sessions that were only a cold plunge, with your coldest water or longest hold as the headline number.

Fixed

- Finished sessions reach history reliably, and never show up twice.

### 26.15 — 2026-08-08

HEART RATE, LIVE ON YOUR WRIST. A new Apple Watch chart follows your beats through every sauna round and cold plunge, with round stats and a look back at past sessions.

New
• Heart rate page on Apple Watch: a live chart of the session as it happens, your current stats at a glance, and recent sessions to compare against.

Improved
• The Watch session screen is cleaner and easier to read mid-round.
• Rounds and cold plunges now share one timeline on iPhone, so you can see the whole session in order instead of two separate lists.
• Charts mark your cold plunges alongside sauna heat, on iPhone and Watch, with smoother lines that are easier to read.
• Ending a session is quicker - a simple confirmation instead of extra taps.

### 26.14 — 2026-07-07

GUIDED RITUALS are here. Pick Finnish Classic or Evening Wind-Down and let the app carry you through every round - gentle chimes, haptics, and hydration cues, completely hands-free.

Every ritual you finish is tracked in your history with phase breakdowns, plus new achievements to celebrate your progress.

Also in this update:
• Redesigned session controls - quick presets and hold-to-repeat steppers for round and plunge times
• Start rituals from your Apple Watch or with Siri
• Polished share cards, temperature unit consistency, and accessibility improvements

### 26.13 — 2026-06-11

This update brings a cozy new WOOD-FIRED theme, lightning-fast ONBOARDING, a SMALLER APP with CRISPER AUDIO, your favourites at a glance, and a quick fix for SOCIAL SHARING.

NEW: 

- WOOD-FIRED SAUNA EXPERIENCE: We’ve added a brand-new "Wood-Fired" ambient session theme to bring the crackling warmth of a traditional sauna right to your rituals.

IMPROVED

- LIGHTNING-FAST ONBOARDING: We’ve replaced our multi-step welcome screens with a single, beautifully designed outline, so you can get up and running (and relaxing) faster than ever.
- SMALLER APP, CRISPER AUDIO: We’ve remastered our ambient audio tracks for clearer, richer sound, while simultaneously cutting the app’s overall download size down by nearly 200 MB.
- YOUR FAVORITES AT A GLANCE: Your Session History now thoughtfully tracks and highlights your most frequently used session types, making it easier to stick to your preferred routines.

FIXED

- Resolved a hiccup that occasionally prevented social sharing sheets from appearing correctly after finishing a session.

### 26.12 — 2026-06-05

THE CONTRAST THERAPY UPDATE

• All-new cold plunge support - start a plunge in one tap, log water temperature, and track your heart-rate recovery after every session.
• Run plunges as standalone sessions or seamlessly pair them with sauna rounds using the redesigned Home tab.
• Apple Watch now supports cold plunges with the same ease as sauna sessions - start, pause, and finish right from your wrist.
• Dynamic Island and Live Activities now keep plunge timers and recovery details visible even when the app is closed.

Improved
• Refined session flow and visuals across iPhone and Apple Watch.

## Apps similar to Sauna Assistant

| App | Rating | Price | Category |
| --- | --- | --- | --- |
| [Fyre Sauna](https://appshunter.io/ios/app/fyre-sauna/id6737491908) | 5.0 (1) | Free | Health & Fitness |
| [ShortReps: Exercise Snacks](https://appshunter.io/ios/app/shortreps-exercise-snacks/id6746220793) | 4.8 (27) | Free | Health & Fitness |
| [Metrya – Health AI](https://appshunter.io/ios/app/metrya-health-ai/id6760779874) | 4.0 (4) | Free | Health & Fitness |
| [Sauna & Cold Plunge Tracker](https://appshunter.io/ios/app/sauna-and-cold-plunge-tracker/id6739606616) | 4.4 (24) | $5.99 | Health & Fitness |
| [Therapydia California](https://appshunter.io/ios/app/therapydia-california/id6758218569) | — | Free | Health & Fitness |
| [RECESS Station Thermale](https://appshunter.io/ios/app/recess-station-thermale/id6751514512) | — | Free | Health & Fitness |

## Related topics

[radiant health \| smart sauna](https://appshunter.io/ios/topics/radiant-health-smart-sauna)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-04.*