Troubleshooting & FAQ

Do I need an account to use the app?

No. You can download the app, take the onboarding quiz, and complete your first voice-coached session without creating an account. An account is only needed to save progress and unlock the full 4-week plan.

Is the app really free to start?

Yes. Download is free, onboarding is free, and your first full voice-coached session is free. No credit card required.

What equipment do I need?

Any combination of heat and cold sources works. Even a hot shower and cold shower can get you started. The app adapts to whatever you have — from a cold shower to a full sauna-and-plunge setup.

How long does the onboarding quiz take?

About 2 minutes. It's 12 quick questions about your equipment, goals, experience, and health.

How long is a typical session?

Sessions vary by protocol and week, but most range from 15–30 minutes total including both heat and cold phases.

Can I end a session early?

Yes, always. Your safety comes first. The app encourages you to listen to your body and exit any phase if you feel unwell.

Will the timer keep running if I lock my phone?

Yes. The screen stays awake during sessions, and audio continues playing in the background even if you lock your phone or switch apps.

What are the ambient soundscapes?

You can play calming background sounds during sessions: fire crackle, rain, or flowing water. These play between voice coaching cues to help you relax and stay present.

Can I change my protocol after onboarding?

Yes. You can switch protocols at any time in the app settings. Your 4-week cycle will reset to Week 1 with the new protocol.

Why does my protocol end with cold / warm?

It depends on your goal:

• Ends cold: Athletic Recovery, Mental Health, Biohacking — maximizes norepinephrine, dopamine, and metabolic benefits
• Ends warm: Heart Health, Stress Relief — promotes relaxation and vasodilation
• Adapts: General Wellness — cold in the morning for energy, warm in the evening for relaxation

Why is Week 1 so easy?

Week 1 is intentionally conservative. Your body needs time to adapt to thermal stress. Starting too aggressively increases risk and reduces long-term consistency. Trust the progression — it gets harder.

What happens after the 4-week cycle?

The cycle restarts at a higher baseline. Your new Week 1 is harder than your previous Week 1. This progressive overload safely builds your tolerance over time.

Is contrast therapy safe?

For most healthy adults, yes. However, consult your physician before starting, especially if you have heart conditions, are pregnant, have Raynaud's disease, are recovering from surgery, or have epilepsy. The app automatically modifies protocols for disclosed health conditions.

I have a medical condition. Can I still use the app?

The app accommodates several health conditions by automatically modifying your protocol (lower temperatures, shorter durations, etc.). However, always get clearance from your doctor first. The app is not a substitute for medical advice.

What should I do if I feel dizzy or nauseous?

Exit the heat or cold immediately. Cool down gradually (if exiting heat) or warm up (if exiting cold). Hydrate and rest. If symptoms persist beyond 15 minutes, seek medical attention.

Can I do contrast therapy every day?

The app typically recommends 3–4 sessions per week. Week 4 (deload) intentionally reduces intensity. Daily use is possible for experienced users but consult your protocol recommendations and listen to your body.

How do I cancel my subscription?

Go to Settings > Apple ID > Subscriptions > Hot Cold Coach > Cancel Subscription on your iPhone. The app does not handle billing directly — it goes through the App Store.

Will I lose my data if I cancel?

No. Cancelling ends premium access at the end of your billing period, but your account and session history remain intact.

How do I delete my account?

Go to Settings in the app and tap Delete Account. You can also visit hotcoldcoach.com/delete-account. There is a grace period before permanent deletion.

I switched phones. How do I get my data back?

Install the app on your new phone, sign in with the same account, and your data will sync automatically. If you had a premium subscription, tap Restore Purchases in Settings.

The voice coaching isn't playing

Check that:

1. Your phone is not on silent/mute
2. Volume is turned up
3. No Bluetooth devices are connected that might be receiving audio
4. You've granted the app permission to play audio

The screen turned off during my session

This shouldn't happen — the app keeps the screen awake. If it does:

1. Check that Low Power Mode is off (Settings > Battery)
2. Make sure the app is in the foreground when starting
3. Restart the app and try again

The app crashed during a session

Reopen the app. If crashes persist:

1. Make sure you're on the latest version (check the App Store)
2. Restart your phone
3. Contact [email protected] with your device model and iOS version

My progress isn't syncing

Make sure you are signed in to your account, have an internet connection, and are using the same account on all devices. Try closing and reopening the app to trigger a sync.

Email: [email protected]

Response time: Within 24 hours

Please include your device model, iOS version, and a description of the issue.