HotCold vs SaunaFlow

Build a consistent contrast-therapy routine with a timer designed for hot and cold sessions. HotCold keeps every interval simple and visible, whether you are alternating a sauna and cold plunge, taking a contrast shower, or following your own routine. Choose a preset, customise the timing, and let clear visual and audio cues keep you moving. TRAIN YOUR WAY • Use Shower, Morning Energy, Sore Muscle, and Deep Sleep presets • Adjust hot and cold intervals, repetitions, countdown, and finishing phase • Pause and resume without losing your place • Receive interval alerts while using other apps TAKE APPLE WATCH INTO THE SESSION • Run the timer from your wrist • Capture heart-rate data during supported sessions • Keep your iPhone available as a live session monitor • Sync completed Watch sessions back to your phone SEE YOUR PROGRESS • Review completed and interrupted sessions • Explore hot/cold time, streaks, and completion trends • Inspect heart-rate response across each cycle • Export detailed session data when you need it THERMAL RESILIENCE INSIGHTS With compatible Apple Watch and Health data, HotCold can present heart-rate recovery, HRV-based trends, a rolling personal baseline, and session-by-session thermal response. These measurements are informational and depend on available sensor data. HotCold integrates with Apple Health to read relevant workout and heart-rate information. Health access is optional and controlled by you. Some customisation and insight features require HotCold Premium. Monthly, three-month, and yearly subscriptions renew automatically unless cancelled. A lifetime purchase is also available. Prices are shown before purchase and may vary by region. Manage or cancel subscriptions in your Apple Account settings. HotCold is not a medical device and does not diagnose, treat, cure, or prevent any condition. Contrast exposure can involve risk. Consult a qualified healthcare professional before beginning a new routine, especially if you have a medical condition. Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

No need to watch the clock. Apple Watch automatically guides you through sauna>cold plunge>rest right on your wrist. Build routines on iPhone, run them on your Watch, and refine your flow with every session. ◆ Start instantly with built-in presets Choose from classic presets like 60-min standard, quick single round, or short cold plunge. Changes made on iPhone sync automatically to Apple Watch. ◆ Complete sessions from Apple Watch No need for your smartphone inside the sauna. Phase transitions are notified by haptic feedback, and you can check time remaining and the next phase on your wrist. Use the Digital Crown to skip or add 30 seconds to the current phase; pause has its own on-screen button. ◆ Build your personal routine from history History shows completion rate, best session, notes, and score trends. Re-run great sessions or save them as new presets. ◆ Designed for consistent use Favorite and recommended presets are easy to find on Watch. This isn't just a one-off timer — it's built for repeated use. ◆ Heart rate from Apple Watch Your Watch records heart rate through the whole session and charts the climb in the sauna and the drop during the cold plunge and rest. The deeper the recovery, the higher your Session Score. Each session is saved to Health as a workout. ◆ Streaks, badges and place logging A weekly streak, badges at 10, 50 and 100 sessions and a monthly summary show how consistently you go. Log the venue name, sauna, cold plunge and outdoor temperature, and whether there was löyly. Add days you didn't wear the Watch by hand. You can also start with Siri. ◆ Backup, editing and deleting Save every preset and session to a single file and restore it on your new phone. Edit any session's start time and rounds, or delete it, so one wrong entry doesn't skew your stats forever. ◆ Premium (one-time purchase) Try it free, buy once if you need more. No subscription. [Free] · Up to 5 presets · Your latest 10 sessions in History · Score, notes, streak and backup [Premium] · Unlimited presets · Unlimited history and comparison · Watch display/haptic customization · Re-run and save sessions from history ◆ Safety Notice Displayed times are guidelines. In high-heat environments, always prioritize your health and stop immediately if you feel unwell. ◆ Requirements · iPhone: iOS 17 or later · Apple Watch: watchOS 10 or later · All data stored on-device. No personal data collected or sent to external servers.