Contrast Therapy Protocol Builder
Tell us your goal and experience level, and we’ll build a sauna-and-cold-plunge routine to match — rounds, durations, temperatures, and crucially what to end on. It’s grounded in the research, including the nuances most guides skip.
1 · Your main goal
2 · Your experience
Your protocol
Personalized notes
Stay safe — this is educational, not medical advice.
- Check with a doctor first if you have heart disease, high or low blood pressure, are pregnant, or take medication that affects circulation.
- Never cold plunge alone, and never hold your breath or hyperventilate before/while in cold water.
- Get out immediately if you feel dizzy, faint, numb, or your skin stops feeling cold — and rewarm gradually.
- Build up slowly. Warmer/shorter cold and lower sauna temps are smarter than pushing too hard early.
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These protocols are general starting points based on common practice and the research summarized in our contrast therapy guide (including Bieuzen et al. 2013 on contrast water therapy, Laukkanen et al. 2015 on sauna use, and Roberts et al. 2015 on post-exercise cold immersion). Individual needs vary — adjust to how you feel and to professional guidance.