Contrast therapy tracker
Contrast therapy — alternating sauna and cold plunge — is one of the fastest-growing recovery protocols in biohacking. But nobody tracks it. You're doing the work, alternating heat and cold, and have zero data on your ratios, weekly exposure, or whether it's actually improving your recovery. That changes now.
Free to use · No credit card · 2 sec to log
Also track: Cold Plunge · Sauna · Breathwork · Workouts · Sleep · Supplements
The problem
No app tracks contrast therapy as a protocol — you'd have to log sauna and cold plunge separately and do the math yourself
You can't see your hot-to-cold ratio or whether you're hitting the research-backed minimums for either modality
Without data on both sides, there's no way to know if contrast therapy is working better than cold or heat alone
OutLast logs sauna and cold plunge together, tracks your ratios and rounds, and builds streaks that keep your contrast therapy protocol consistent
How it works
Step out of the sauna and tap once. Pick your duration from presets or slide to a custom time. Takes seconds while you're transitioning to cold.
Finish your cold plunge and log it right after. Both entries appear side by side in your timeline — one complete contrast therapy round tracked in two taps.
See your hot-to-cold ratio, number of rounds, total exposure time, and consecutive-day streak. Build a contrast therapy habit backed by real data.
What you get
Sauna then cold plunge, back to back. Each entry logs separately with its own duration so you get a complete picture of every contrast therapy round. No spreadsheets, no mental math.
See your hot-to-cold ratio at a glance. Track how many rounds you're doing per session and whether your protocol is hitting the research-backed 3:1 ratio. Data that actually helps you optimize.
A consecutive-day counter that rewards showing up. See your current streak, longest streak, and weekly frequency. Contrast therapy only works if you do it consistently — streaks keep you accountable.
Log how you feel after each contrast session. Over time, discover which ratio, duration, and frequency gives you the best recovery. Compare contrast therapy days to cold-only or heat-only days.
The science
What people say
“I've been doing sauna-to-cold-plunge for months but never tracked it. Now I can see my hot-to-cold ratio is actually closer to 5:1 — way off. Having the data completely changed my protocol.”
“The contrast therapy tracking is dead simple. Log sauna, log cold plunge, done. I can see my rounds, my weekly totals, and my streak. It's the only app that treats this as a real protocol.”
“I wanted to know if contrast therapy was actually better than cold plunge alone for my recovery. After 6 weeks of tracking both, I can see the difference in my energy scores. Game changer.”
Questions
Every contrast therapy session you don't track is a ratio you can't optimize. Start logging today and turn your hot-cold practice into a data-driven protocol.
Free to use. No account required to start.
Start tracking contrast therapyFree to use · No credit card · Takes 2 seconds