Ice Bath Timer with Round Support — TrackCold for iPhone
Most ice bath sessions aren't a single timer — they're rounds. Sauna in. Ice bath out. Repeat. TrackCold chains the cold and hot phases with haptic transitions on iPhone and Apple Watch, so you can keep your eyes closed and your breathing slow.
02:00
cold phase remaining
Why round support matters
A single timer can't run a contrast protocol.
Serious ice bath practice is rarely one-and-done. The Nordic tradition is sauna → cold → sauna → cold, 3 to 5 rounds. The Wim Hof method stacks 3+ immersions in a session. Even a solo ice bath benefits from a deliberate warmup-cooldown structure. TrackCold's multi-round mode handles all of it.
Independent cold + hot durations
Set a 2-minute cold phase and a 12-minute hot phase. The timer alternates them — and remembers your defaults for next time.
Haptic phase transitions
Eyes closed, fingers numb. A wrist tap tells you when to climb out. No frantic phone fumbling.
Live Activity on the Lock Screen
Glance at the round count and remaining time without unlocking. Helpful when you've stashed your phone in a dry bag across the deck.
Saved as a Ritual
Name your contrast protocol once — "Sauna 12/2 × 5" — and start it from the home screen with one tap.
How rounds work
Three modes for ice bath sessions.
Multi-round contrast
The signature mode for ice bath. Define cold and hot phases, set round count (1–20), let the timer chain them with audio + haptic alerts at every transition.
Single ice bath (timer)
For one fixed-duration immersion. Set the target — 2:00, 3:30, whatever — and the timer counts down with a haptic at the end.
Open-ended (stopwatch)
Push your edge. The stopwatch counts up; tap stop when you climb out. Live Activity shows elapsed time on the Lock Screen.
Compared
Built for ice baths. Not a kitchen timer with extra steps.
| Feature | TrackCold | iOS Clock | Interval timer apps | Sauna timer apps |
|---|---|---|---|---|
| Multi-round cold + hot phases | ||||
| Haptic phase transitions | ||||
| Apple Watch standalone | ||||
| Live Activity on Lock Screen | ||||
| Session history & filtering | ||||
| HealthKit sync | ||||
| Streak quests & rune achievements | ||||
| No account required | ||||
| Zero third-party SDKs |
Round protocols
Pick a contrast protocol. Start the rounds.
Three ice bath round structures used by serious practitioners. Save any of them as a Ritual in TrackCold for one-tap restarts.
Nordic 12/2 × 4
12 min sauna, 2 min ice bath, repeated 4 rounds, ending on cold. The classic Finnish-Nordic pattern.
Cold shower vs ice bath →Wim Hof 3 × 1:30
Breathwork prep, then 3 ice immersions of 90 seconds with 60-second warm rests between.
Deliberate cold exposure →Huberman 11-min
11 minutes of cold exposure per week, broken across 2–4 sessions. Round-aware so you can split it.
Optimal cold exposure duration →FAQ
Ice bath timing, answered.
Coming soon to the App Store.
Free to download. Asgard premium with a 7-day trial — unlocks unlimited rounds out of the gate.
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