ThermoTimer
Sauna & Cold Plunge Timer
The perfect companion for your thermal therapy sessions. Guided protocols for sauna and cold plunge with phase timing, session tracking, and Apple Watch support.
Free
Sauna & Cold Plunge Timer
The perfect companion for your thermal therapy sessions. Guided protocols for sauna and cold plunge with phase timing, session tracking, and Apple Watch support.
Free
ThermoTimer is now free to download, with a one-time Pro upgrade and reliability polish throughout.
ThermoTimer is now free. Everyone who supported the app early has been upgraded to Pro for free, forever — thank you.
Unlock ThermoTimer Pro with a single one-time purchase — no subscription. Pro adds unlimited custom protocols, full session history and stats, session export, all themes, and Apple Watch.
Session progress now updates more smoothly, and Live Activities on the Lock Screen and Dynamic Island are more reliable throughout a session.
A range of small refinements and stability improvements across the app for a more dependable timing experience.
Reliability and stability improvements, with additional polish across sessions and Live Activities.
Fixed Live Activities on the Lock Screen and Dynamic Island, immediate phase display at session start, an Apple Watch negative-time fix, reliable session-history saves, and the App Store privacy manifest.
Heat exposure for relaxation and recovery
Cold immersion for alertness and resilience
Recovery time between phases
Gentle introduction to thermal therapy
Short cold, longer sauna exposure
Traditional long sauna sessions
Balanced hot and cold exposure
Short session for busy days
Emphasis on cold exposure
Control your sessions directly from your wrist. Perfect for when your phone is in a locker.
Track all your sessions with detailed stats. See time spent in hot and cold phases.
Build consistency with streak tracking. Stay motivated with your progress.
Sauna Glow for warm ambiance, Dark Minimal for OLED, Light Clean for outdoors.
Low brightness mode keeps the timer visible in dark sauna environments.
Customizable alerts for phase transitions. Never miss a change.
Create your own therapy sequences with custom durations and phases.
Share your session history. Track your thermal therapy journey.
No accounts, no ads, no subscriptions. Works everywhere.
iOS 17.0+
iPadOS 17.0+
watchOS 11.0+
Sauna & cold plunge timing, answered
Six guided protocols are built in: Beginner, Wim Hof Method, Finnish Sauna, Contrast Therapy, Quick Recovery, and Cold Focused. Each moves you through sauna, cold plunge, and rest phases with clear transitions and cues. You can also create custom protocols with your own phases and durations.
Yes, ThermoTimer is free to download. A single one-time ThermoTimer Pro purchase (no subscription) unlocks unlimited custom protocols, full session history and stats, session export, all themes, and Apple Watch.
Completely. ThermoTimer is 100% offline with no account, no ads, and no networking — ideal for remote cabins, spas, and at-home sauna setups.
Make sure Live Activities are enabled in Settings → Face ID & Passcode (allow on Lock Screen) and Settings → ThermoTimer. Once a session starts, the Live Activity shows the current phase, remaining time, and round count on the Lock Screen and in the Dynamic Island.
This is almost always Sleep Focus or Theater Mode, which watchOS uses to aggressively suspend apps. Disable Sleep Focus in Watch Control Center (swipe up, tap the bed icon) before your session. ThermoTimer uses an extended runtime session to stay active while the timer runs.
Download ThermoTimer free. No subscriptions, no ads.