First Plunge
Cold Plunge & Sauna Recovery
Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.
Build your cold habit with guided timers, breathwork, structured programs, and HRV Recovery Scores (Apple Watch optional). Your bench coach for ice & heat.
First Plunge is your personal coach for cold plunge, sauna, and contrast therapy — built for beginners, with guided timers, breathwork, and structured programs.
Works great with or without an Apple Watch: pair one to unlock HRV-based Recovery Scores, or use the full timer and program experience on iPhone alone.
Whether you're stepping into an ice bath for the first time or building a daily cold shower habit, First Plunge guides you with safe, structured timers and tracks how your body recovers.
YOUR BENCH COACH
- Guided timers for cold plunge, sauna, and contrast sessions
- Live Activity: see your timer on the Lock Screen and Dynamic Island
- Loud alerts so you can leave your phone on the bench
- Guided breathwork: Box, 4-7-8, Physiological Sigh, and Power Breathing
START FROM ZERO
- 7-day beginner program that builds gradually
- Winter Reset: an advanced 7-day cycle for when you're ready
- Adaptive Coach adjusts your daily protocol to your HRV trend
- Daily reminders to keep your streak alive
RECOVERY SCORE (Apple Watch)
- Measures your heart rate variability (HRV) before and after sessions
- See how cold and heat affect your nervous system
- Monthly recovery report with HRV chart, streaks, and trends
SIMPLE & PRIVATE
- No account required — your data stays on your device
- Works with Apple Health, Siri Shortcuts, and Home Screen widgets
- Available in English, Finnish, German, Swedish, and Portuguese
- Apple Watch optional — all core features work on iPhone alone
FREE & PREMIUM
Start free with 3 sessions per week, Box breathing, and the first days of the program. Unlock everything with a one-time Lifetime purchase or a Plus subscription:
- Unlimited sessions
- Full 7-day program + Winter Reset
- Adaptive HRV Coach and monthly recovery reports
- All breathwork patterns
- CSV data export
IMPORTANT — HEALTH & SAFETY
First Plunge is a wellness and fitness tool, not a medical device, and does not provide medical advice. Cold water immersion and heat exposure carry health risks. Consult a qualified healthcare professional before starting, especially if you have any medical condition or are pregnant. Never practice cold immersion alone where loss of consciousness could be dangerous. You use the app entirely at your own risk.
Privacy Policy: https://telegra.ph/First-Plunge--Privacy-Policy--Terms-06-12
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, Rafael Melo de Farias, 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 Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Rafael Melo de Farias
- Size
- 4.8 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 17.0 or later.
- iPhone
Requires iOS 17.0 or later. - Mac
Requires macOS 14.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later. - Apple Watch
Requires watchOS 10.0 or later.
- iPhone
- Languages
English and 4 more
- English, Finnish, German, Portuguese, Swedish
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Plus Monthly $2.99
- Plus Yearly $19.99
- Lifetime $39.99
- Copyright
- © 2026 Rafael Melo