Protocol Inputs
Choose your goal, available method, experience, and weekly frequency.
Cold Exposure
Cold Exposure Protocol Builder
Build a practical weekly plan and adjust it live by goal, method, and experience.
Optional Temperature
Add known water temperature if available to refine your target context.
7-day schedule
| Day | Duration | Target Temp |
|---|---|---|
| Mon | 2.0 min | 69°F |
| Tue | Rest | Rest |
| Wed | Rest | Rest |
| Thu | 2.5 min | 65°F |
| Fri | Rest | Rest |
| Sat | Rest | Rest |
| Sun | 2.0 min | 69°F |
Increase by 30 sec every 1-2 weeks as tolerance builds.
Method guidance: Cold shower can run warmer than immersion. Start warm, then finish with 30 to 90 seconds cold.
Practical baseline: 2 to 3 days per week
Safety first
Educational and non-clinical only. Consult a physician first.
Do not use with cardiovascular conditions, uncontrolled blood pressure, Raynaud's, cold urticaria, pregnancy, or other relevant medical concerns.
Never plunge alone. Enter gradually. Keep the head above water. Stop for chest pain, severe dizziness, confusion, numbness, or uncontrolled shivering.
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