About the App
Icewise is a cold plunge, ice bath and cold shower timer that makes the cold a daily habit: programs from 15 seconds, sauna and cold contrast rounds, streaks and a weekly goal, and heart rate from Apple Watch.
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Description
Icewise turns cold showers, ice baths and cold plunges into a daily habit. Set a goal, step in when the countdown ends, and let gentle sound and vibration cues count the seconds for you, so you never have to look at the screen with wet hands.
Most people give up on cold water because the first days feel too hard. Icewise starts small, with 15 or 30 seconds, and grows the goal a little each day, so the cold becomes a routine instead of a fight.
A timer made for the cold
- A countdown to step in, then a big clock and a ring that fills up to your goal
- Cues every 15, 30 or 60 seconds by sound and vibration
- Calm breathing tips while you are in the water
- A safety limit based on the water temperature, with an alarm that rings even on silent when it's time to get out (iOS 26)
Sauna and cold, in rounds
- Contrast mode: heat, then cold, for 1 to 6 rounds
- Sauna, steam room, hot tub or hot shower, then your cold plunge or cold shower
- Gentle cues tell you when to switch; only your cold time counts toward your goals
Your heart in the cold, on Apple Watch
- Live heart rate on the timer and a chart after every session
- Water Lock turns on by itself for ice baths, plunges and open water
- Start and finish a session right from your wrist
Programs that grow with you
- 30-Day Cold Shower Challenge: from 15 seconds to 3 minutes
- Ice Bath Starter, Cold Plunge Builder and Open Water Season
Streaks, stats and history
- Day streak and a weekly goal in minutes
- Total time in the cold, personal records and a calendar of every session
- Water temperature, notes and how you felt before and after
- A short weekly recap written on your iPhone by Apple Intelligence
Breathe first
- Box breathing before the cold, free
- Coherent breathing and 4-7-8 relax with Pro
- No hyperventilation, ever
Free and Pro
Free: the timer, logging, streaks, history, the 30-Day Cold Shower Challenge, the first days of every program, box breathing, reminders and the streak widget. No ads.
Pro: every program in full, heart rate from Apple Watch, contrast mode, all breathing techniques, insights and the weekly recap, the Lock Screen and Dynamic Island timer, Apple Health, all widgets, CSV export and Face ID lock.
Safety first
Cold water is real stress for the body. Icewise is a habit tracker, not medical advice. Talk to a doctor before you start if you have a heart condition, high blood pressure, Raynaud's syndrome, are pregnant or unsure, and never do cold exposure alone in open water.
Key Features
- Cold Session Timer — A countdown to step in, cues every 15, 30 or 60 seconds and a ring that fills up to your goal.
- Sauna + Cold Contrast Mode — Heat and cold in 1 to 6 rounds, with a timer for each phase.
- Heart Rate on Apple Watch — Live BPM on the timer and a chart of every session; Water Lock turns on by itself.
- Programs from 15 Seconds — The 30-Day Cold Shower Challenge, Ice Bath Starter, Cold Plunge Builder and Open Water Season.
- Streaks, Stats and Records — Total time in the cold, a weekly goal in minutes and a calendar of every session.
- Safety Built In — A time limit by water temperature and an alarm that rings even on silent when it's time to get out.
What's New
- Introducing Icewise: a cold plunge, ice bath and cold shower timer that makes the cold a habit
- Programs that start at 15 seconds, including the 30-Day Cold Shower Challenge
- Contrast mode with sauna and cold rounds
- Heart rate from Apple Watch, with Water Lock for plunges and open water
- Streaks, a weekly goal, stats and a weekly recap written on your iPhone
Frequently Asked Questions
Is there an app for cold showers and ice baths?
Yes. Icewise is a timer and habit tracker for cold showers, ice baths, cold plunges and open water swimming. It counts the seconds with sound and vibration cues, keeps your day streak and weekly goal, and builds up your time gradually with programs that start at 15 seconds.
How do I start cold showers as a beginner?
Start small: finish your usual warm shower with 15 to 30 seconds of cold water and add a few seconds each day. The free 30-Day Cold Shower Challenge in Icewise does exactly that, growing from 15 seconds to 3 minutes. Breathe slowly, and stop whenever you feel unwell.
How long should I stay in an ice bath or cold plunge?
There is no single right number, and longer is not better. Icewise suggests a safety limit based on the water temperature and the type of session and reminds you to get out and warm up gradually. Icewise is not medical advice: talk to a doctor first if you have a heart condition, high blood pressure, Raynaud's syndrome or are pregnant.
Can Icewise time sauna and cold plunge rounds?
Yes. Contrast mode (Pro) times heat and cold in 1 to 6 rounds. Choose a sauna, steam room, hot tub or hot shower and your cold plunge or cold shower; Icewise tells you when it's time to switch, and only the time in the cold counts toward your goals.
Does Icewise work with Apple Watch?
Yes. You can run the timer on Apple Watch, see your heart rate live and get a heart-rate chart after each session (Pro). Water Lock turns on by itself for ice baths, plunges and open water, so drops on the screen don't stop your session.
Will Icewise alert me if my iPhone is on silent?
On iOS 26 and later, Icewise can set an alarm for the safety limit of each cold session. It rings even when your iPhone is on silent or in a Focus mode, and is cancelled as soon as you finish.
Is Icewise free?
Yes. The timer, logging, streaks, history, the 30-Day Cold Shower Challenge, box breathing, reminders and the streak widget are free, with no ads. Icewise Pro unlocks every program, heart rate from Apple Watch, contrast mode, all breathing techniques, insights, Apple Health and more.
Does Icewise share my health data?
No. Your sessions stay on your iPhone and in your private iCloud. Heart rate from Apple Watch stays only on your iPhone, and Icewise never sends your sessions or health data to us or to analytics.
Benchmarks & Interactive Tools for Icewise
Privacy & Terms of Service
The Icewise Privacy Policy and Terms of Use: what the app collects, what stays on your phone and the terms of the subscription.