A cold plunge timer built for ritual.
A precision iPhone timer for cold plunges, ice baths, and contrast therapy. Apple Watch standalone, Live Activities on the Lock Screen, multi-round contrast support, history, streaks. Free to download.
Why an app timer
The iOS Clock can't run a contrast cycle.
A cold plunge isn't a single timer. It's rounds, transitions, breathwork pauses, a Live Activity on the Lock Screen so you don't unlock with frozen fingers, and a record that survives the next session. A cooking timer can't do any of that. TrackCold can.
Multi-round contrast cycles
Up to 20 rounds with independent cold and warm durations. Free for 3 rounds, all 20 on Asgard.
Live Activity on the Lock Screen
Glance at remaining time without unlocking — even from across the room while you're warming up.
Apple Watch standalone
Leave the phone inside. Start the ritual from your wrist with haptic phase transitions.
Every session, on the record
Your Saga is searchable, filterable, and synced to your private iCloud. Nothing leaves your devices.
How the timer works
Three modes. One ritual.
Timer (countdown)
Set the duration. Watch it count down. Phase transitions trigger haptic + audio alerts. Use for fixed-duration plunges.
Stopwatch (count up)
Start it and stay in until you tap stop. Live Activity shows elapsed time. Use when you want to push your edge.
Multi-round contrast
Define cold + warm phases, set round count, and let the timer chain them. Hot tub → cold plunge → repeat, with audio cues at every transition.
Compared
vs the alternatives.
| Feature | TrackCold | iOS Clock | Spreadsheet | Generic timer apps |
|---|---|---|---|---|
| Multi-round contrast | ||||
| Live Activity on Lock Screen | ||||
| Apple Watch standalone | ||||
| Session history & search | ||||
| Streak tracking & quests | ||||
| HealthKit sync | ||||
| Rune achievements | ||||
| No account required | ||||
| History stays in your iCloud |
Compared
vs other cold plunge apps.
What each app's own App Store listing says it does. Where a listing doesn't mention a feature, we mark it as not stated rather than guess.
| Feature | TrackCold | GoPolar | Brisk | Ultra Plunge | IceBuddy | Plunge (official) |
|---|---|---|---|---|---|---|
| Price | Free · $4.99/mo · $34.99/yr · $149.99 lifetime | Free · $6.99/mo · $39.99/yr | Free · $4.99/mo · $39.99/yr | 7-day trial, then $4.99/mo · $39.99/yr · $59.99 lifetime | Free · Premium $6.99–$59.99 | Free, no in-app purchases |
| Apple Watch app | ||||||
| Contrast (hot/cold) sessions | — | — | ||||
| Apple Health logging | — | |||||
| Streaks or challenges | ||||||
| Session notes | — | — | — | — | ||
| CSV export | Asgard | — | — | — | — | — |
| Data stored in your own iCloud | — | — | — | — |
✓ stated in the app's App Store listing (description, compatibility, or release notes) · ✗ the listing shows no Apple Watch app · — not stated in the listing. US listings checked September 19, 2026. Prices and features change, so check each listing for current details.
Protocols
Pick a protocol. Start the timer.
Common cold-plunge protocols, with citations to the science. TrackCold pre-loads two as Rituals (Awakening, Contrast Path) — save your own for one-tap starts.
Huberman 11-min
11 minutes total per week, 50–59°F, broken into 2–4 sessions. Read the protocol explained:
Optimal cold exposure duration →Wim Hof method
Breathwork prep, then 30-sec to 2-min cold immersion, repeated 3–5 times. Builds tolerance fast.
Deliberate cold exposure →Beginner Awakening
Day 1: 1 min cold shower. Build to 2 min over 7 days. The free quest in TrackCold.
Beginner method →FAQ
Questions, answered.
Now on the App Store.
Free to download. Asgard premium comes with a 7-day free trial for new subscribers.
Want to learn more first? Read the cold-exposure knowledge base →
More on TrackCold: Ice bath timer · Cold plunge tracker · Apple Watch app