Sauna Tracker: Sleep & Plunge

Over 250,000 sessions tracked worldwide!

Sauna Tracker is the #1 app for tracking Sauna Sessions, Cold Plunges, Hyperbaric Oxygen Therapy, and Red Light Therapy — now with Sleep & Recovery insights tying heat therapy to how you sleep.

Transform your longevity routine with Sauna Tracker, the ultimate Sauna, Cold Plunge, and Recovery tracking app for Apple Watch and iPhone. Monitor your Sauna, Cold Plunge, HBOT, and Red Light Therapy sessions, see how each one changes your sleep and HRV the next day, unlock insights with Sauna Benefit Zones, and hit your wellness goals — all in one beautifully redesigned app.

Features Sauna and Cold Plunge lovers rave about:

1. NEW — Sleep & Recovery Dashboard
- See exactly how much more sleep you get on nights you sauna
- Resting heart rate and HRV compared on sauna days vs. non-sauna days
- Evening vs. morning session timing split — know when heat therapy helps recovery most
- Sleep score, sleep stages (deep, REM, core), and recovery trends over time
- All computed locally from Apple Health — no account, no cloud

2. Real-Time Heart Rate Tracking for Sauna and Cold Plunge Sessions
- Monitor your heart rate live on your Apple Watch during every Sauna and Cold Plunge Session
- Track calories burned and Sauna Benefit Zones (Warm-Up, Core Heat, Detox, HSP Release, Max Benefit)
- Track calories burned and Cold Plunge Benefit Zones (Cold Shock, Adaptation, Metabolic Boost, Resilience, Cold Mastery)
- Start sessions from iPhone or Apple Watch with automatic duration recording and background live activities
- Track your Sauna and Cold Plunge session goal with visual progress rings
- Set Heart Rate alerts when your heart rate reaches a certain threshold while in the Sauna or Cold Plunge

3. Revolutionary Sauna and Cold Plunge Benefit Zones
- Real-time zone tracking shows exactly when you enter each benefit phase
- Zone-colored heart rate charts reveal optimal sauna timing
- Complete zone analysis shows which benefits you've unlocked
- Personalized insights for maximizing each sauna session

4. Goals, Streaks, and Beautiful Stats
- Redesigned stats view with interactive charts and weekly comparisons
- Heart rate trends with zone-colored visualization over time
- Weekly progress with week-over-week improvement tracking
- Detailed session summaries with benefit zone completion status
- Set your weekly Sauna and Cold Plunge goals directly from the dashboard

5. Designed for Every Sauna and Cold Plunge Experience
- Track Traditional, Infrared, and Steam saunas worldwide + Hot Tub session tracking
- Track Cold Plunge Sessions and Cold Showers
- Full Celsius and Fahrenheit temperature support
- Customize session and cold plunge goals and track temperatures precisely
- Tailored insights for every sauna type and cold plunge

6. Deep Apple Health Integration
- Syncs with Apple Health for a comprehensive wellness view
- Reads sleep, HRV, and resting heart rate to power the Recovery dashboard
- Writes