Simple contrast timer, for hot and cold therapy. Free, no ads, no unlocks. Feedback welcome via email. Set your sequence — sauna, steam, infrared, hot tub, cold plunge, cold shower, rest — with your own time for each phase, then repeat it for up to 3 rounds. The watch guides you with distinct vibration patterns, so you never have to look at a screen mid-plunge. HOW IT WORKS - Build your round: up to six phases, any order, any durations (e.g. Sauna 15 → Cold plunge 3) - Buzz + tone on every phase change: 2 buzzes for heat, 3 for cold, plus a 10-second warning before each switch - Between phases the timer HOLDS — walk to the plunge, get in, press START when you're ready. No more losing 40 seconds of your cold time to the walk over - Save your regular sequences as presets and pick one from the start screen - Optional HR limit: rapid alert if your heart rate exceeds your ceiling in the heat YOUR DATA, AUTOMATICALLY Every session saves as a Garmin activity with a lap for each phase — heat time, cold time and transition time separated, with your full heart rate response. Set a temperature per phase and it's charted on the same timeline. History, calendar and totals live in Garmin Connect. No accounts, no data collection, nothing leaves your watch. WORKS EVERYWHERE Uses the watches physical buttons run the session on every watch — because buttons are the one control a wet hand and a running shower can't confuse. On touchscreen models the screen goes deliberately inert the moment a session starts: taps, holds and swipes are all ignored until you're done. That's on purpose. Water on glass reads as a hold or a swipe, and nothing can tell a stream of water from a deliberate press, so during a session the app stops asking the screen. Touch works normally everywhere else. Adapted layouts for Instinct sub-window displays, MIP and AMOLED screens. A note on heat: saunas exceed most watches' rated operating temperature. Many people wear them in anyway, but tones are loud enough to leave the watch on your towel just outside.

Initial release: custom phase sequences, per-phase activity laps, manual or auto phase advance, HR limit alerts, 10-second warnings, touch guard for wet hands.