Time cold plunges and sauna sessions, follow structured contrast routines, and learn from your own recovery data — without turning wellness into a competition.
Built for people who want reliable cold and heat practice — with room to notice what actually helps them, not hype.
Background-safe cold, sauna, and multi-phase contrast timers with cues, Live Activities, and session logging.
Two-, four-, and six-week schedules that adapt to equipment, experience, comfort, and consistency.
Compare personal routines with sample sizes and neutral language — never claims of causation.
Correlate resting heart rate, HRV, sleep, and more only when you allow it. Timers work without Health.
Check-ins, streaks, weekly totals, and notes stay on your device so progress is yours to keep.
No account. Journal stays local. Optional AI only after consent and a clear aggregate preview.
Start a cold plunge, sauna round, or guided contrast routine with clear phase cues.
Record mood, energy, difficulty, and notes. Optional Health metrics stay under your control.
Use Progress and Recovery Lab to see what you actually did — with sample sizes, not medical claims.
No sign-up. Session history stays on your iPhone by default. Optional AI sends only a compact aggregate and your question after you consent. Read the full privacy policy and terms of use.
Start with one honest cold or heat session and let consistency do the rest.
Download on the App StoreContrast is a wellness and self-tracking app, not medical advice. Stop immediately if you feel unwell. Avoid breath-holding challenges in or near water. Keep the iPhone outside the sauna and follow Apple device operating-temperature guidance.