Equipment Setup Guide
Hot Cold Coach adapts to whatever equipment you have. Here's everything it supports and how to get the best experience.
Supported Heat Sources
Traditional Sauna
Temperature: 170–210°F (77–99°C)
The gold standard for heat exposure. Most closely matches conditions used in clinical research (KIHD study). Best for all protocols, especially Heart Health & Longevity.
Infrared Sauna
Temperature: 120–160°F (49–71°C)
Lower air temperature but infrared penetrates deeper into tissue. The app adjusts session durations slightly longer to compensate.
Steam Room
Temperature: 110–120°F (43–49°C)
High humidity makes it feel hotter than the temperature suggests. The app accounts for humidity when setting duration targets.
Hot Tub
Temperature: 100–104°F (38–40°C)
Lower temperature, so the app extends heat phase durations. Water immersion provides good heat transfer despite lower temperatures.
Sauna Blanket
Temperature: 120–160°F (49–71°C)
Portable and convenient. The app adjusts for the fact that your head stays cool. Great for building a consistent routine.
Supported Cold Sources
Cold Plunge with Chiller
Temperature: 34–55°F (1–13°C)
The most precise cold source. Maintains consistent temperature. Allows the app to target specific temperatures for your protocol.
Cold Plunge without Chiller
Temperature: Varies by ambient temperature
Temperature may drift during the session. The app adjusts expectations accordingly.
Inflatable Ice Bath
Temperature: 34–50°F (1–10°C) with ice
Affordable option. Add ice to reach target temperature before starting. Temperature will rise during the session — the app accounts for this.
Cold Bath with Ice
Temperature: 34–50°F (1–10°C)
Use your regular bathtub with bags of ice. Start adding ice 15–20 minutes before your session.
Cold Shower
Temperature: 50–60°F (10–16°C) typical
The most accessible cold source — no special equipment needed. Temperature depends on location and season.
Natural Water (Lakes, Rivers, Ocean)
Temperature: Varies by season
For experienced users. Always practice water safety — never do cold exposure alone in natural water.
Recommended: Heat-Resistant Bluetooth Speaker
Hot Cold Coach is built for hands-free, eyes-closed voice coaching — but your phone speaker may not cut it in a loud, steamy, or enclosed environment. For the best experience, use a heat-resistant, waterproof Bluetooth speaker designed for sauna environments.
Why it matters
- Phone speakers can be hard to hear over water, steam, and ambient noise
- Standard Bluetooth speakers are not rated for sauna temperatures (170°F+) and can overheat or malfunction
- A heat-rated speaker lets you leave your phone safely outside the sauna
What to look for
- Heat resistance rated for sauna temperatures (170°F+)
- Waterproof rating (IPX5 or higher) for steam, splashes, and cold plunge areas
- Loud, clear audio to cut through ambient noise
- Compact and portable
Our recommendation
The Saunny Sauna Bluetooth Speaker is purpose-built for sauna environments — heat-resistant, waterproof, and designed to deliver clear audio in exactly the conditions where you'll be using Hot Cold Coach.
Setup: Pair the speaker to your phone via Bluetooth, place it in your sauna or near your plunge area, and start your session. Voice coaching and ambient soundscapes will play through the speaker hands-free.
Equipment Progression
You don't need expensive equipment to start:
| Level | Heat Source | Cold Source | Cost |
|---|---|---|---|
| Starter | Hot tub or sauna blanket | Cold shower | $0–$200 |
| Intermediate | Infrared sauna | Inflatable ice bath | $300–$1,500 |
| Advanced | Traditional sauna | Cold plunge with chiller | $2,000–$13,000+ |
The app works with any combination. Start with what you have.
Setting Up in the App
- During onboarding, select your heat source type
- Select your cold source type
- The app automatically sets temperature targets and session durations
- Update your selections anytime in settings if you upgrade equipment
Temperature Tips
- Use a thermometer for your cold source if possible — exact water temperature helps the app give more accurate coaching
- Preheat your sauna 15–30 minutes before your session (longer for traditional saunas)
- Add ice early if using an ice bath — give it 15–20 minutes to cool down
- Cold shower users — Run cold water for 30 seconds before entering to reach its coldest temperature