Cold Plunge Protocol Builder

Short answer: Answer a few questions and see an example beginner progression for cold plunging. This is general information, not a prescription, and it will not show a plan if you flag a health concern. Cold water strains the heart and circulation, so talk to your doctor first. See cold plunge safety and our disclaimer.

Do any of these apply to you? Heart disease, arrhythmia or history of stroke
High blood pressure or a circulation condition such as Raynaud's
Cold urticaria or a reaction to cold
Pregnant
Feeling unwell, fever or open wounds

Experience Temperature unit I would plunge alone

Example ranges only. Use a thermometer and a timer, and stop for numbness, dizziness, confusion, chest pain or uncontrolled shivering.

See temperature and time, the 30-day plan and every cold plunge product.

Cold Plunge Protocol Builder

Request a quote