Manage cold plunge therapy sessions on Garmin devices with comprehensive timing, temperature, and heart rate monitoring. FEATURES Four-Phase Timing - Hot/sauna, cold plunge, breathwork, and rest periods with customizable timers. Phase Enable/Disable - Toggle any phase on or off to match your routine (cold-only, skip breathwork, etc). Breathing Timer - Breathwork phase between cold and rest. Off by default. Temperature Logging - Real-time water temp tracking with min/max/avg statistics saved to Garmin Connect. Heart Rate Analytics - Phase-specific HR, a graph colour-coded by phase, and live HR recovery during rest with 1- and 2-minute measurements. Halfway Alerts - Vibration and tone at 50% of each phase. Phase-Specific Tones - Distinct audio cues per phase for hands-free identification. Low=hot, high=cold, key=breathe, lap=rest. Auto-Start Next - Optionally roll straight into the next phase when a phase ends or you lap, for hands-free sessions. Time of Day - Current time shown at the top of the timer screen, following your watch's 12/24-hour setting. Phase Colours and Cues - Each phase has its own colour. A full-screen card names each new phase, the ring flashes in the last 10 seconds with a 3-2-1 buzz, and overtime shows as a green second lap. Cycle Targets - Set a target number of cycles per session with live progress display and completion alert. Personal Records - Tracks longest cold/hot exposure, most cycles, and longest session with mid-session PR alerts. Body Battery and Stress - Snapshots at session start and end to track recovery impact. Session Summary - 6-page post-activity summary: Overview, Heart Rate, Details, HR Graph, Body Battery, Personal Records. Garmin Connect Integration - Comprehensive FIT file data with temperature time-series and HR analytics. Note: Temperature works best in water; ambient air readings may be less accurate due to skin proximity. HOW TO USE 1. Open app, adjust timer durations and settings (hold menu) 2. Enable/disable phases to match your session 3. Set a cycle target if desired 4. Select starting phase and press action button to start 5. Monitor real-time HR, temperature, and cycle progress 6. Back button switches phases or starts next phase 7. End session via action menu to save/discard 8. Scroll through 6-page session summary CONTROLS Select/Start - Start activity, action menu Up/Down - Navigate pages, add time during timers Back - Switch phases (running), start next (stopped), exit summary SETTINGS (hold menu) Timers - Customize phase durations, add-time increments, and enable/disable individual phases. Cycle Target - Set target cycles (1-20) or 0 for unlimited. Live progress shown on screen. Enable Tones - Toggle audio tones on/off. Vibration feedback always active. Countdown Display - Switch between countdown (remaining) and count-up (elapsed) display. Auto-Start Next - Start the next phase automatically instead of waiting for a button press. Off by default. Time of Day - Show or hide the clock on the timer screen. On by default. VERSION HISTORY v1.7: New look with phase colours, redrawn icons, phase-change card, last-10-seconds flash and overtime lap v1.6.1-1.6.10: Support for Venu 4, Venu X1, Venu Sq 2, Venu 3/3S, Venu 2/2S/2 Plus, vívoactive 5/6, Forerunner 70, 170 and 265S, and fēnix 9. Touch controls on buttonless watches, summary layout fixes, fixed a crash on watches without a speaker v1.6: Time of day display, auto-start next phase option, fixed blank "Longest Hot" in Garmin Connect, fixed a crash when lapping quickly, phase highlight fix v1.5: Breathing timer, phase enable/disable, phase-specific tones, cycle targets, personal records, HR recovery tracking, body battery/stress, halfway alerts, HR graph, countdown toggle v1.4: Tone enable/disable setting v1.3: Enhanced temperature logging, FIT integration v1.2: Session summary with navigation v1.1: Activity recording v1.0: Initial release Copyright 2023-2026. All rights reserved.

v1.7 - A fresh new look - Each phase now has its own colour (hot orange, cold blue, breathe green, rest purple) across the timer, progress ring and summary - Redrawn, crisper icons on every watch - A full-screen card announces each new phase - In the last 10 seconds the ring flashes and the watch buzzes at 3, 2, 1 - Count-up mode shows time past your target as a green second lap on the ring - Smooth slide between phases - Cycle progress shown as dots - Heart rate recovery shown beside the timer while resting - Colour-coded session summary and heart rate graph, with new records highlighted in gold