Cold Plunge Weekly Dose Tracker
Log each plunge with time and temperature, and the tracker shows your weekly total against your target — so you can see your dose without doing the math.
Cold plunging works on a dose. Weekly totals around 11 minutes — split over 2-4 sessions — are what regular practitioners naturally settle on. But when you are in the moment, shivering and watching the clock, keeping track of your weekly total is the last thing on your mind. This tracker does it for you.[1]
Your weekly dose
Adaptation follows your weekly total, not single heroics. Aim for about 11 minutes a week across your sessions. Everything here stays on your device.
Recent sessions
How the tracker works
Each time you plunge, log the date, duration, and water temperature. The tracker stores everything in your browser (no account, no server) and rolls it up into a weekly total with your target displayed alongside.
The weekly view is what matters. A missed day is irrelevant — a missed week shows up clearly, and that is the signal that matters for building the habit.
What a sensible weekly dose looks like
For most people, 2-4 sessions per week totaling around 11 minutes is a realistic, evidence-aligned target. If your total is consistently far above that, you are likely adding risk without much added benefit.
Track for three weeks before judging yourself. The first two weeks are about building the routine; after that, the numbers start meaning something.
Reference: weekly dose by goal
| Goal | Sessions / week | Weekly total |
|---|---|---|
| Recovery & soreness | 2-3 | 5-9 min |
| General wellness | 3-4 | 9-12 min |
| Mental focus | 3-4 | 9-12 min |
| Strength / hypertrophy | 1–2 sessions | 4–6 min; skip right after lifting |
Ranges are general guidance, not prescriptions. Listen to your body and your doctor.
Tools that pair well with the tracker
Common questions
Where is my tracking data stored?
Entirely in your browser via localStorage. There is no account and no server — your cold plunge history never leaves your device.
How many minutes per week should I aim for?
Around 11 minutes per week, split over 2-4 sessions, matches what regular cold-water swimmers naturally averaged in research. Use that as your anchor.
Does the tracker work offline?
Yes. Because everything runs in your browser, the tracker works offline and your data persists between visits.
Can I log sessions with different tools or tubs?
Yes — just log the time and temperature each session. The tracker does not care where you plunged, only what your weekly dose looks like.