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Contrast therapy timer

Set your heat, cold and rest times, press start and put the phone down: it counts the rounds, signals every change and keeps a private log on this device.

Updated Oct 17, 2026

How a contrast session is built

Contrast therapy simply alternates heat and cold: a sauna round, a cool-down (cold shower, plunge or lake) and a rest, repeated two or three times. A common Finnish rhythm is 10–15 minutes in the heat, a short cool-down and about as long resting before the next round. People new to cold water usually start with short dips in milder water and build up slowly.

What the timer does

  • Rounds of heat, cold and rest, with the order and number of rounds you choose.
  • A sound and a vibration at every change, so you can leave the phone outside the hot room.
  • Keeps the screen awake while it runs (where the browser supports it) and works without a connection once the page is open.
  • A private log of your sessions, kept only in this browser.

Stay safe

Leave the sauna if you feel dizzy or unwell, drink water, and never combine sauna or cold water with alcohol: alcohol is involved in a large share of sauna deaths. Do not plunge alone. If you have heart or blood pressure problems, or are pregnant, ask your doctor before trying cold water. Read more in sauna safety and what the research shows in cold plunge benefits.

Questions and answers

Does the timer keep running with the screen off?

Keep the page open: the timer asks the browser to keep the screen awake while it runs. If the phone locks anyway, the timer catches up from the clock when you come back.

Where is my session log stored?

Only in this browser on this device. Nothing is sent to us, and clearing your browser data deletes it.

What times should I use?

That depends on you and how used to heat and cold you are. The presets are common starting points, not advice: start short, listen to your body and lengthen rounds gradually.

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