Your Personalised Cold Plunge Protocol — Built in 60 Seconds
Answer 4 questions and get a custom cold therapy protocol tailored to your goals, training style, and experience level.
Build Your Protocol
Answer all four questions for the most accurate recommendation.
Please answer all 4 questions above to generate your protocol.
How It Works
Answer 4 Questions
Tell us your goals, training style, experience level, and availability. Takes under 60 seconds.
Get Your Protocol
Our algorithm maps your inputs to science-backed temperature, duration, and frequency recommendations.
Follow & Track Progress
Save your protocol, follow it for 4 weeks, and reassess. Consistency compounds results faster than intensity.
Why Personalisation Matters
Cold therapy research is robust — but it reveals a clear truth: the optimal protocol is not universal. A marathon runner managing post-race inflammation has entirely different physiological needs than a strength athlete trying to preserve hypertrophy signalling, or a knowledge worker chasing a dopamine spike for cognitive performance.
Temperature, timing, and duration all interact with your nervous system differently depending on your goals. A 50°F plunge immediately post-lifting may blunt muscle protein synthesis — the exact opposite of what a weightlifter wants. That same temperature at 6:30am triggers a 250% increase in norepinephrine, which is precisely what a founder needs before a high-stakes meeting.
Experience level compounds this further. Beginners who start at extreme temperatures lose control of their breathing, activate a stress response rather than an adaptation response, and often quit within two weeks. The research shows that progressive temperature reduction over 6–8 weeks produces superior long-term adherence and better cold adaptation than jumping straight to 45°F.
One-size-fits-all protocols exist because they are easy to communicate — not because they produce the best outcomes. Your body, your goals, and your lifestyle deserve a more precise approach.