Sauna & Cold Rounds

How this timer works

A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. The last five seconds of every step are counted out loud. A soft gong sounds every 5 minutes inside a long exercise, so you can keep time without looking. A chime marks each change of step. It closes with “Great work! Workout complete!”

1. Set up

   Put your water somewhere you can reach it, and find your seat. We start when you are settled.

   1:001 minGET READY

2. Heat, round one

   Ten minutes of heat. Sit lower down if it feels strong, and step out any time you want. There is no prize for staying.

   10:0010 minEXERCISE

3. Step out

   Come out slowly and stand for a moment before you walk. Take a few sips of water.

   1:301 min 30 secGET READY

4. Cold, round one

   Into the cold. Long slow breaths out. If your breathing will not settle, get out.

   1:001 minEXERCISE

5. Rest

   Dry off and sit down. Let your skin come back to normal before the next round. Drink some water.

   3:003 minREST

6. Heat, round two

   Round two, ten minutes. If today feels like a shorter day, make it a shorter one.

   10:0010 minEXERCISE

7. Step out

   Out again. Slow on your feet, the floor is probably wet.

   1:301 min 30 secGET READY

8. Cold, round two

   Cold again. Shoulders down, jaw loose, and let the out breath be longer than the in breath.

   1:001 minEXERCISE

9. Rest

   Sit again. More water. Half of this is the sitting still part.

   3:003 minREST

10. Heat, round three

    Last heat, eight minutes. Shorter on purpose. Let this one be easy.

    8:008 minEXERCISE

11. Step out

    Step out for the last time. Stand tall, breathe, and let your shoulders drop.

    1:301 min 30 secGET READY

12. Cold, round three

    Final cold. Sixty seconds, and you are free to leave before that.

    1:001 minEXERCISE

13. Recover

    That was the last round. Dry off, sit somewhere comfortable, and stay there until you feel like yourself again. Finish your water.

    5:005 minREST