Cold Plunge & Sauna Timer
Tracker, Ice Bath & Recovery
Free · In‑App Purchases · Designed for iPad. Not verified for macOS.
Build a sustainable cold and heat ritual. Time sessions, follow a personal plan, compare routines, and learn from your own recovery patterns.
Build consistent cold and heat routines, track how your body responds, and discover which protocols work best for you.
Contrast combines reliable cold plunge and sauna timers with structured contrast routines, a personal plan, session history, and careful self-experimentation. The free basics stay useful: time unlimited cold and sauna sessions, record temperature and check-ins, keep notes, follow a starter plan, and review your recent activity.
TIME EVERY RITUAL
• Cold plunge countdown or count-up with preparation, haptic and spoken cues
• Sauna rounds, rest periods, hydration reminders, and temperature or humidity notes
• Guided contrast routines with hot, cold, rest, transition, breathing, hydration, and custom phases
• Background-safe timers, alerts, Live Activities, and Dynamic Island support where available
LEARN FROM YOUR OWN DATA
• Mood, energy, difficulty, soreness, sleep quality, notes, tags, and facilities
• Calendar, streaks, weekly totals, personal records, and routine comparisons
• Optional Apple Health correlations with sample sizes and neutral wording
• Recovery Lab experiments that report personal observations—not proof of cause
BUILD A SUSTAINABLE PLAN
• Deterministic two-, four-, and six-week plans based on your goals, experience, equipment, schedule, comfort, and adherence
• Reschedule, skip, replace, reduce intensity, pause, or restart at any time
• Progress emphasizes consistency and comfort, never extreme temperatures or durations
CONTRAST PREMIUM
Premium unlocks unlimited routines, personalized progression plans, full history, advanced analytics, Recovery Lab, Apple Health correlations, AI-assisted summaries, smart reminders, reports, export, sharing, and advanced widgets. Prices are shown in your App Store currency before purchase. Subscriptions renew automatically unless canceled at least 24 hours before the end of the current period. Manage or cancel in your Apple Account subscription settings.
PRIVACY AND SAFETY
Your session history is local by default. Health data is never used for advertising. AI analysis is optional, previews the summarized data before first use, and never receives raw HealthKit records without explicit consent. Contrast is a wellness and self-tracking app, not medical advice. Stop immediately if you feel unwell. Avoid breath-holding challenges in or near water, and consider whether cold immersion alone is safe for your circumstances. Keep the iPhone outside the sauna and follow device operating-temperature guidance. Individual responses differ.
TERMS OF USE (EULA)
Terms of Use: https://apps.bluealpine.xyz/cold-plunge-sauna/terms
Privacy Policy: https://apps.bluealpine.xyz/cold-plunge-sauna/privacy
Standard Apple Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
Ratings & Reviews
- This app hasn’t received enough ratings or reviews to display an overview.
The developer, Blue Alpine GmbH, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
- Health & Fitness
- Purchases
- User Content
- Identifiers
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Blue Alpine GmbH
- Size
- 14.6 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 18.0 or later.
- iPhone
Requires iOS 18.0 or later. - iPad
Requires iPadOS 18.0 or later. - Mac
Requires macOS 15.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 2.0 or later. - Apple Watch
Requires watchOS 11.0 or later.
- iPhone
- Languages
- English and German
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Contrast Premium Yearly $39.99
- Contrast Premium Weekly $9.99
- Copyright
- © 2026 blue alpine gmbh