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Interactive Tool
Build a personalized heat therapy session based on your sauna type, goals, and experience level. Get round-by-round instructions, temperature targets, hydration timing, and the science behind every recommendation.
Different sauna types have different temperature ranges and physiological effects.
Your goal determines the temperature, duration, and round structure of your protocol.
Beginners get gentler temperatures and shorter rounds. Advanced users unlock higher heat and more rounds.
How much total time do you have for the full session including warm-up, cooling, and rest?
Alternating heat and cold amplifies cardiovascular training and recovery. Requires access to a cold plunge or cold shower.
Random sauna sessions still feel great — but structured protocols unlock compounding physiological adaptations. The Finnish sauna study (Laukkanen et al., 2015) found that frequency and duration are the two strongest predictors of health outcomes: participants who used a sauna 4-7 times per week at temperatures above 174°F (79°C) for 19+ minutes had a 40% lower risk of all-cause mortality compared to once-a-week users.
40%
Lower all-cause mortality (4-7x/week)
50%
Lower cardiovascular death risk
65%
Reduced Alzheimer’s risk