Icewise: Cold Plunge & Cold Shower Timer

Icewise is a cold plunge timer, ice bath timer and habit tracker in one calm app. Start cold water therapy with a countdown, gentle cues, box breathing before you step in and a streak that keeps you coming back every morning.

QUICK ANSWERS

• Need a plunge timer you can trust with wet hands? A big clock, a ring that fills to your goal and sound or vibration cues every 15, 30 or 60 seconds.
• Want an icy shower routine that sticks? The 30-Day Cold Shower Challenge grows from 15 seconds to 3 minutes.
• Doing contrast therapy? Contrast mode runs 1 to 6 rounds: sauna, steam room, hot tub or a hot shower, then ice water.
• Looking for a sauna timer? Every heat round has its own goal and a cue when it's time to switch.
• Breathwork before the plunge? Guided box breathing is free.
• Need a streak tracker with a widget? Day streak, a weekly goal in minutes and a home screen widget.
• Just starting out? Begin with 15 seconds at the end of your usual morning shower.

HOW IT WORKS

1. Pick a shower, an ice tub, a plunge pool or a lake swim.
2. Breathe first if you like, then step in when the countdown ends.
3. Cues count the seconds. An alarm rings even on silent when it's time to get out.
4. Note the water temperature and how you feel. Your streak grows.

A TIMER MADE FOR ICY DIPS

• Countdown to step in, then a big clock and a goal ring
• Calm tips while you're in: long exhales, relaxed shoulders
• Safety alarm on the alarm channel, so it rings on silent
• Gentle goals that grow a little each day

YOUR HEART RATE

• Heart rate from any watch that syncs with Health Connect (Pro)
• A chart for every session: on entry, the peak and where it settled by the end
• See your peak change over weeks of practice

PROGRAMS

• 30-Day Cold Shower Challenge, Ice Bath Starter, Cold Plunge Builder and Open Water Season
• Any session of the same kind that reaches the goal counts for the day

STATS AND STREAKS

• Day streak and weekly goal, about 11 minutes a week is a popular target
• Calendar of sessions with water temperature, notes and your mood before and after
• Records, a weekly chart, insights (Pro) and achievements for consistency, never for staying in longest

BREATHING EXERCISES

• Box breathing, free
• Coherent breathing and 4-7-8 relax (Pro)
• Safe techniques only, never hyperventilation

ALWAYS AT HAND

• Streak widget and week widget for your home screen
• Quick settings tile and app shortcuts start the timer in one tap
• The running timer stays in a notification while the phone is locked (Pro)
• Health Connect, Android backup, CSV export and fingerprint lock (Pro)

WHAT PEOPLE USE ICEWISE FOR

• A morning routine that wakes you up
• Ice tub and plunge pool sessions at home or at the gym
• Sauna and plunge contrast sessions
• Winter swimming and open water season prep
• Recovery after training
• Discipline built one day at a time

FREE AND PRO

Free: the timer, logging, streaks, history, the 30-day challenge, the first days of every program, box breathing, reminders and the streak widget. Shows ads.
Pro: no ads, every program in full, heart rate, contrast mode with sauna rounds, all breathing techniques, insights, a live notification, Health Connect, all widgets, CSV export and fingerprint lock. Weekly or yearly with a free trial, or a one-time lifetime purchase.

SAFETY

Cold water is real stress for the body. Icewise is a habit app, not medical advice. Talk to a doctor first if you have a heart condition, high blood pressure, Raynaud's syndrome, are pregnant or unsure. Never go into open water alone.