Hot Cold Coach builds your personalized sauna and cold plunge protocol — then a calm, knowledgeable voice coaches you through every session. Hands-free. Eyes closed. No screen needed.

This isn't a timer. It's a voice-guided contrast therapy coach grounded in peer-reviewed research.

HOW IT WORKS

Answer 12 quick questions about your equipment, goals, experience, and schedule. Hot Cold Coach generates a science-backed weekly protocol calibrated to exactly what you have and what you want to achieve. Then tap Start — and your coach takes over.

The voice guides every phase transition, coaches your breathing through the cold shock, delivers science facts mid-session, and celebrates your completion. Three voice options (male, female, neutral) plus ambient soundscapes (fire crackle, rain, flowing water).

6 GOAL-SPECIFIC PROTOCOLS

• Athletic Recovery — End cold. Reduce soreness. Timed around training days to protect muscle gains.
• Mental Health & Focus — End cold for sustained dopamine. Physiological sigh breathing during cold phases.
• Heart Health & Longevity — End warm. KIHD study protocol. 57-min weekly heat target tracking.
• Stress Relief & Sleep — End warm. Evening sessions with extended exhale breathing for melatonin release.
• Biohacking & Optimization — End cold. Aggressive temps. Brown fat activation. Søeberg Principle enforced.
• General Wellness — Adapts to time of day. Moderate and accessible for beginners.

SCIENCE-BACKED TARGETS

Track your weekly progress toward two research-derived targets:
→ 57 minutes of heat per week (KIHD study: 66% lower dementia risk)
→ 11 minutes of cold per week (Søeberg et al.: metabolic and neurochemical benefits)

SMART FEATURES

- 4-week progressive cycles with automatic difficulty adjustment
- Equipment-aware: protocols adapt to your exact setup (sauna, infrared, steam room, cold plunge, shower, ice bath — we adjust everything)
- Health condition safety: auto-modified protocols for heart conditions, pregnancy, Raynaud's, surgery recovery, epilepsy
- 53 voice coaching scripts across session start, hot phase, cold phase, rest, transitions, and completion
- Mid-session science education: learn why you're doing what you're doing while you're doing it
- Post-session mood logging and progress tracking
- Streak tracking and milestone celebrations
- Offline capable: timer and voice work without internet after first load

BUILT FOR WET HANDS AND CLOSED EYES

Large touch targets. No small buttons. The voice tells you everything the screen shows. Screen stays awake during sessions. Audio keeps playing even if you minimize. Haptic pulses at transitions. Designed for the sauna and the plunge — not the couch.

FREE TO START

Full onboarding quiz, protocol generation, and your first complete voice-coached session — no account required. Create a free account after Session 1 to save progress, unlock your full 4-week plan, and track weekly targets.

Premium ($4.99/mo or $49.99/yr) unlocks multiple protocols, custom protocol builder, advanced analytics, additional voice options, and data export.

EQUIPMENT RECOMMENDATIONS

Don't have a sauna or cold plunge yet? Hot Cold Coach recommends equipment reviewed by our partner site SaunaOrPlunge.com — from $75 inflatables to $13,900 premium systems. Start with cold showers today, upgrade when you're ready.

From the team behind SaunaOrPlunge.com — The Science of Hot & Cold.