Sauna and Cold Plunge Session Planner: Time Your Rounds

Contrast therapy is really just a stack of timings: a spell in the heat, a short cold plunge, a recovery, repeated a few times. Get the numbers right and the session flows. Set your rounds below and this planner works out the total session length, how long you spend in the heat, how long in the cold, and a timed schedule you can glance at while you go. Adjust every figure to your own routine; the defaults are a starting point, not a rule.

Each round runs sauna, then cold plunge, then a recovery to let your breathing settle before you go again. The recovery is added between rounds, not after the last one, so the clock ends when you step out of your final plunge. If you prefer to finish warm, set the last plunge aside and just enjoy the heat; the totals still tell you the time to set aside.