Track Your Sauna Practice
Sweat estimates. Thermal adaptation. Health insights.
Track your progress toward research-backed benefits.
Sauna
80°C
Set temp
350ml
Sweat estimate
Upper
Bench level
Why This App
Built for sauna enthusiasts who want to optimize their practice with real data.
Know exactly how much to rehydrate
Your sweat rate depends on sauna temperature, session length, bench position, and your body. We factor it all in — so you know what to drink after every session.
~385ml
90°C • 20 min
600ml
Rehydrate
Follow evidence-based protocols
Finnish Longevity. Deliberate Heat. Contrast Therapy. Track your compliance with science-backed sauna protocols and see your weekly progress at a glance.
4/5
This Week
Finnish
Protocol
Hot + Cold. Perfectly tracked.
Alternate between sauna and cold plunge with guided timing. The app knows when you're heating up and when you're cooling down.
30 min
Hot
4 min
Cold
Track Your Progress Toward Real Benefits
See your practice score, thermal adaptation timeline, and how your sessions measure up to research protocols.
Practice Score
~40-50% improvement vs. inactive
Weekly Progress
Toward optimal thresholds
Weekly Sessions
KIHD study bracket
CV risk reduction
Sudden cardiac death reduction
Thermal Adaptation Timeline
Sauna and cold adaptations build separately over weeks of consistent practice
Premium feature — included in 14-day free trial
Connect Your Heart Rate Monitor
Pair any Bluetooth heart rate monitor and unlock four analytics modules that turn raw BPM into actionable session insights.
HR Zones
Estimated Calories
Heart rate-corrected model
Corrected for passive heat — your elevated HR is thermoregulatory, not metabolic. Honest estimates, shown as ranges.
Cold Shock Response
Habituation tracking
Thermal Load
Edwards TRIMP score
Your body's actual response, not just the environment. Same sauna, different load — TRIMP captures individual variation.
Heat Adaptation
Cross-session HR trend
vs. your first comparable sessions
Significant adaptation typically reached at 8-14 sessions (Kirby et al. 2021)
Stay hydrated,
recover faster
Your post-session sweat loss automatically becomes your hydration goal. Track water intake with one tap.
1.5
liters today
810ml to go
Smart Post-Session Goals
After each sauna session, your calculated sweat loss is automatically added to your daily hydration goal. No guesswork needed.
Log Water in Seconds
Quick-add buttons for common drink sizes. Cup, glass, bottle, or jug — one tap and you're done. Undo if you made a mistake.
Personalized Daily Goals
Your baseline hydration goal is calculated from your body metrics. Customize it to match your activity level and lifestyle.
Track Your Progress
Beautiful visual progress indicator shows how close you are to your daily goal. Stay motivated with clear feedback.
Every way to heat up
and cool down
One app for your entire thermal wellness practice.
Sauna
Heat therapy sessions
Cold
Cold exposure sessions
Contrast Therapy
Alternate hot + cold cycles
Protocol Presets
Science-backed routines
Start tracking in 3 taps
Quick Start skips the setup. Add details later — or don't.
Start Session
Tap the button on your home screen
Pick your type
Sauna, Cold, Contrast, or Protocol
Go!
Quick Start or customize first
Home screen
Choose session type
Skip setup, add later
Beautiful by Design
A premium experience for your wellness practice.
Sauna Timer
Insights
Session Results
Hydration
Contrast
Cold Timer
Research-Informed, Honestly Presented
What the studies actually show (with context)
Lower cardiac risk observed
Frequent vs. weekly sauna users in Finnish study
JAMA Internal Medicine, 2015
Variables in our sweat calculation
Body weight, sex, temp, bench level, acclimatization...
Personalized to you
Fewer sick days taken
Cold shower users reported fewer absences from work
PLoS ONE, 2016
Honest Calories, Not Inflated Ones
Many apps claim saunas burn 300-600 calories per session. Peer-reviewed research shows the actual number is closer to 50-150 calories — roughly a light walk. We refused to show inflated numbers, so we didn't show calories at all. Until now.
With a Bluetooth heart rate monitor, we now estimate calorie burn — but honestly. Our sauna model applies a correction factor to account for the fact that elevated HR during heat exposure is thermoregulatory, not metabolic. Our cold model uses temperature-adjusted BMR because HR-calorie formulas are invalid for cold exposure entirely.
We show ranges, not single numbers. We explain the methodology. And we tell you upfront: these are estimates with real uncertainty. A 20-min sauna at 90°C? Expect ~35-65 kcal, not the 400+ you'll see elsewhere.
Sources: Laukkanen et al. 2015 (JAMA Internal Medicine), Buijze et al. 2016 (PLoS ONE), Faulkner et al. 2017 (Temperature), Podstawski et al. 2019 (BioMed Research International)
Note: Limited calorimetry research exists for sauna. Observational studies show correlation, not causation. We track your practice—health decisions should involve your doctor.
Ready to Track Your Practice?
Download free on iOS and Android.
14-day premium trial included.