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TEMPOFind your rhythm.
The contrast therapy timer for sauna and cold plunge. Build your routine, hit start, and let Tempo guide every hot and cold round — so you can stop watching the clock and stay in the moment.
Tempo is a contrast therapy companion for anyone who alternates heat and cold — sauna and ice bath, hot tub and cold plunge, steam and shower.
Instead of juggling a stopwatch and a mental tally, you build a program once, set your temperatures and durations for each phase, and let Tempo run the session. Audible cues and a short "get ready" countdown before every phase tell you exactly when to switch, so your eyes and mind can stay off your phone.
No account, no sign-up. Your programs and session history live on your device — synced across your devices with iCloud if you choose — and stay private to you.
How it works
Build a program
Add hot and cold phases, set the temperature and duration for each, and choose how many rounds.
Press start
Tempo counts you in and guides every phase with a full-screen timer and audio cues — no clock-watching.
Track your progress
Each finished session lands in your history and calendar, building your lifetime stats over time.
Everything you need for your practice.
Guided hot & cold sessions
Tempo runs each phase for you with audible cues and a "get ready" buffer between rounds, so you always know when to switch — no clock-watching.
Custom programs
Set your rounds, temperatures, and timing to match your exact routine. Save multiple programs and quick-start your favorite from the dashboard.
Track your history
Every session is automatically saved, with total time, hot/cold split, rounds, and even the location and outdoor temperature it happened at.
Apple Watch companion
Run your whole session from your wrist — the live timer mirrors your current phase, round, and countdown, so you can pause, skip, or finish without reaching for your phone.
Live heart rate
Wear your Apple Watch and your BPM shows live through every phase, with average, max, and min plus a phase-by-phase breakdown on every finished session.
Strava integration
Connect once and auto-upload every finished session to your Strava feed, complete with your heart-rate stream, rounds, and hot/cold breakdown.
Calendar view
See your whole practice at a glance — a Strava-style calendar marks every day you trained, with hot/cold activity dots and detailed session breakdowns.
Lifetime stats
Watch your totals build over time: total sessions, total time, and your all-time heat-vs-cold balance.
Home Screen widgets
Add Tempo to your iPhone Home Screen and see your lifetime Hot and Cold minutes at a glance — they refresh automatically as you log sessions, no app-opening required.
Apple Health sync
Turn it on and every session saves to Apple Health as a workout, with a segment for each hot and cold phase and your heart-rate readings alongside.
Share-card styles
Pick the look of your session share cards: the classic layout, your own session photo, or a map of where you trained — set your favorite once in Settings.
Private by design
No account, no login. Your sessions live on your device (with optional iCloud sync), and Tempo only shares your training data when you choose — like sending a session to Strava.
A cold plunge timer and sauna timer in one
Whether you're timing an ice bath, a cold plunge, a sauna round, or a full contrast therapy circuit, Tempo keeps the rhythm so you don't have to. Set the temperature and duration for each hot and cold phase, choose your rounds, and let the guided cold plunge timer count you through every switch with audio cues.
Every finished session is logged automatically, so contrast therapy tracking happens in the background — total time, hot-versus-cold balance, rounds, and a calendar of your whole practice. No account needed — your sauna and cold plunge history stays on your device, with optional iCloud sync.
Frequently asked questions
Is Tempo a cold plunge timer?
Yes. Tempo is built for cold plunge and ice bath sessions — set your cold duration, add a get-ready countdown, and let it guide each round with audio cues so you can stay in the water without watching a clock.
Can I use Tempo as a sauna timer too?
Absolutely. Tempo handles both heat and cold, so you can run a sauna timer on its own or build a full contrast therapy program that alternates sauna and cold plunge rounds.
Does Tempo track my contrast therapy sessions?
Every completed session is saved automatically. Contrast therapy tracking includes total time, your hot-versus-cold split, rounds, and a calendar view of your entire practice over time.
Do I need an account or internet connection?
No account, no sign-up. Core timing and tracking work offline, with your programs and session history stored on your device. An internet connection is only needed for optional extras like iCloud sync, Strava uploads, and subscriptions.
Your practice,
on Tempo.
Stop counting rounds in your head. Build your routine, press start, and find your rhythm.