Progress & Tracking
Weekly targets based on peer-reviewed research and how the progressive system builds your tolerance over time.
Weekly Targets
Heat Minutes Target: 57 Minutes/Week
Based on: The Kuopio Ischemic Heart Disease (KIHD) study — a 20-year study of over 2,300 men at the University of Eastern Finland.
Participants who accumulated 57+ minutes at 174°F+ per week showed:
- 66% lower risk of dementia
- 65% lower risk of Alzheimer's disease
- Significant cardiovascular benefits
- Lower all-cause mortality
Cold Minutes Target: 11 Minutes/Week
Based on: Research by Dr. Susanna Søeberg at the University of Copenhagen.
11 minutes is the minimum effective weekly dose shown to produce:
- Increased brown fat activation
- Improved metabolic rate
- Elevated norepinephrine (530% increase)
- Sustained dopamine elevation (250% above baseline)
The 11 minutes can be spread across multiple sessions throughout the week.
Tracking Your Progress
After Each Session
The app logs total session duration, minutes in heat vs. cold phases, which protocol was used, and date/time.
Weekly View
See your progress toward both targets with visual indicators showing heat minutes (vs. 57-min target) and cold minutes (vs. 11-min target), plus session count.
Session History
Your full history is saved when logged in, letting you review past sessions, spot trends, and track consistency.
The 4-Week Progressive Cycle
Your protocol automatically adjusts difficulty on a 4-week cycle:
Week 1: Conservative
Shorter phase durations and moderate temperatures. Lets your body adapt safely. Beginner cold exposures may start as short as 30 seconds.
Week 2: Standard
Phase durations increase and temperature targets move closer to optimal. Building on the foundation from Week 1.
Week 3: Challenge
Full target durations and temperatures. Pushes your tolerance to drive adaptation. Advanced cold sessions may reach 5 minutes.
Week 4: Deload
Reduced intensity and shorter durations. Allows your body to recover and consolidate gains before the next cycle.
After Week 4, the cycle restarts at a higher baseline. Your new Week 1 is more challenging than the previous cycle's. This progressive overload safely builds tolerance over time.
Local vs. Cloud Data
Without an Account
- Current session data
- Basic progress
- Stored on your device only
- Cleared if you uninstall
With an Account
- Full session history
- Weekly targets and progress
- 4-week cycle progression
- Synced across devices
Tips for Consistent Progress
- Aim for 3–4 sessions per week — The sweet spot for hitting both weekly targets
- Shorter, frequent sessions beat occasional long ones — Consistency drives adaptation
- Don't skip the deload week — Recovery is when your body consolidates gains
- Log every session — Even partial sessions count toward your weekly targets
- Trust the progression — The app increases difficulty automatically