Protocols Guide
Hot Cold Coach offers six goal-specific protocols designed around peer-reviewed research. Your protocol is selected during onboarding and can be switched at any time.
1. Athletic Recovery
- Maximizes vasoconstriction to reduce inflammation and speed muscle recovery
- Cold targets of 45–55°F to flush metabolic waste from muscles
- Timed around training days to protect muscle adaptation and gains
- Heat phase promotes blood flow and loosens tight muscles before cold exposure
Ideal use: After training sessions or on rest days between workouts
2. Mental Health & Focus
- Produces sustained dopamine elevation (up to 250% above baseline)
- Physiological sigh breathing during cold phases for neurochemical benefit
- Cold exposure triggers norepinephrine release for alertness and focus
- Session structure optimized for mood and cognitive enhancement
Ideal use: Morning sessions before work or creative tasks
3. Heart Health & Longevity
- Based on the KIHD study from the University of Eastern Finland
- Targets 57 minutes of weekly heat exposure at 174°F+ (linked to 66% lower dementia risk)
- Extended sauna phases for cardiovascular conditioning
- Ending warm promotes vasodilation and gradual cool-down
Ideal use: Regular scheduled sessions, 3–4 times per week
4. Stress Relief & Sleep
- Evening-optimized sessions with extended exhale breathing techniques
- Post-sauna body temperature drop naturally triggers melatonin release
- Parasympathetic nervous system activation emphasis
- Gentle cold phases followed by warming to promote deep relaxation
Ideal use: 1–2 hours before bedtime
5. Biohacking & Optimization
- Aggressive cold exposure targets of 34–45°F for maximum brown fat activation
- Enforces the Søeberg Principle — no artificial rewarming (your body does the work)
- Targets 11 minutes of weekly cold exposure based on Søeberg et al. research
- Most challenging protocol with fastest progression
Ideal use: Users with prior experience who want maximum physiological adaptation
6. General Wellness
- Most accessible entry point for new users
- Morning sessions end cold for energy and alertness
- Evening sessions end warm for relaxation
- Balanced heat and cold exposure for broad health benefits
Ideal use: Anyone starting contrast therapy or wanting a flexible, balanced routine
The 4-Week Progressive Cycle
All protocols follow a 4-week cycle that automatically adjusts difficulty:
| Week | Phase | What Changes |
|---|---|---|
| Week 1 | Conservative | Shorter durations, moderate temperatures. Lets your body adapt safely. |
| Week 2 | Standard | Slightly longer phases and closer to target temperatures. |
| Week 3 | Challenge | Full target durations and temperatures. Pushes your tolerance. |
| Week 4 | Deload | Reduced intensity to allow recovery before the next cycle begins. |
After Week 4, the cycle restarts at a higher baseline — so your new "Conservative" week is harder than the previous cycle's. This progressive overload builds tolerance safely over time.
Switching Protocols
You can switch your protocol at any time in the app settings. When you switch:
- Your 4-week cycle resets to Week 1
- Session structure, temperatures, and durations update immediately
- Your historical session data is preserved
Science Behind the Protocols
Hot Cold Coach protocols reference research from:
- University of Eastern Finland (KIHD Study) — 20-year study linking 57+ min/week sauna use at 174°F+ to 66% lower dementia risk and significant cardiovascular benefits
- University of Copenhagen (Søeberg et al.) — 11 min/week deliberate cold exposure for metabolic and neurochemical benefits
- Stanford University — Cold exposure neurochemistry including 250% dopamine elevation and 530% norepinephrine increase