Sauna Tracker: Sleep & Plunge1.22 - App Store

Over 250,000 sessions tracked worldwide!

Sauna Tracker is the #1 app for tracking Sauna Sessions, Cold Plunges, Hyperbaric Oxygen Therapy, and Red Light Therapy - now with Sleep & Recovery insights tying heat therapy to how you sleep.

Transform your longevity routine with Sauna Tracker, the ultimate Sauna, Cold Plunge, and Recovery tracking app for Apple Watch and iPhone. Monitor your Sauna, Cold Plunge, HBOT, and Red Light Therapy sessions, see how each one changes your sleep and HRV the next day, unlock insights with Sauna Benefit Zones, and hit your wellness goals - all in one beautifully redesigned app.

Features Sauna and Cold Plunge lovers rave about:

1. NEW - Sleep & Recovery Dashboard
- See exactly how much more sleep you get on nights you sauna
- Resting heart rate and HRV compared on sauna days vs. non-sauna days
- Evening vs. morning session timing split - know when heat therapy helps recovery most
- Sleep score, sleep stages (deep, REM, core), and recovery trends over time
- All computed locally from Apple Health - no account, no cloud

2. Real-Time Heart Rate Tracking for Sauna and Cold Plunge Sessions
- Monitor your heart rate live on your Apple Watch during every Sauna and Cold Plunge Session
- Track calories burned and Sauna Benefit Zones (Warm-Up, Core Heat, Detox, HSP Release, Max Benefit)
- Track calories burned and Cold Plunge Benefit Zones (Cold Shock, Adaptation, Metabolic Boost, Resilience, Cold Mastery)
- Start sessions from iPhone or Apple Watch with automatic duration recording and background live activities
- Track your Sauna and Cold Plunge session goal with visual progress rings
- Set Heart Rate alerts when your heart rate reaches a certain threshold while in the Sauna or Cold Plunge

3. Revolutionary Sauna and Cold Plunge Benefit Zones
- Real-time zone tracking shows exactly when you enter each benefit phase
- Zone-colored heart rate charts reveal optimal sauna timing
- Complete zone analysis shows which benefits you've unlocked
- Personalized insights for maximizing each sauna session

4. Goals, Streaks, and Beautiful Stats
- Redesigned stats view with interactive charts and weekly comparisons
- Heart rate trends with zone-colored visualization over time
- Weekly progress with week-over-week improvement tracking
- Detailed session summaries with benefit zone completion status
- Set your weekly Sauna and Cold Plunge goals directly from the dashboard

5. Designed for Every Sauna and Cold Plunge Experience
- Track Traditional, Infrared, and Steam saunas worldwide + Hot Tub session tracking
- Track Cold Plunge Sessions and Cold Showers
- Full Celsius and Fahrenheit temperature support
- Customize session and cold plunge goals and track temperatures precisely
- Tailored insights for every sauna type and cold plunge

6. Deep Apple Health Integration
- Syncs with Apple Health for a comprehensive wellness view
- Reads sleep, HRV, and resting heart rate to power the Recovery dashboard
- Writes workouts and heart rate data from Sauna Sessions back to Apple Health
- Calories burned in saunas count toward Activity Goals
- Long-term tracking to measure progress and health improvements

Private by Design
Your sleep, HRV, and session data never leave your device. No accounts. No cloud storage. Total privacy, always.

Built for Every Sauna Enthusiast
Beginners: Easy-to-use with automatic session tracking, benefit zone guidance, and simple sleep comparisons
Regular Users: Monitor progress with enhanced stats, streaks, and recovery trends to optimize routines
Advanced Users: Dive into detailed HRV, sleep stage, and benefit zone analytics to fine-tune every heat therapy and cold therapy protocol

Whether you're improving heart health, boosting recovery, extending longevity, or simply relaxing - Sauna Tracker is the only app that connects what happens in the sauna to how you sleep tonight. Download now and elevate every session.

Version History Sleep & Recovery insights are here.

A new Recovery card on your Dashboard shows how your sauna sessions line up with your sleep. We compare your sauna nights to your other nights — automatically, from your existing Apple Health data — and surface the pattern in plain English:

"42 minutes more sleep on sauna nights."

Tap in for the full breakdown: deep sleep, REM, sleep efficiency, plus a view that compares evening sessions to earlier ones. Resting heart rate and HRV get their own trend charts too.

Already wearing your Apple Watch to bed? Your insights are ready the moment you open the app — no waiting required. 1.22 Oct 4 Built for iOS 27.
This update brings Liquid Glass refinements to Heart Rate Alerts and Goal Completion Alerts, plus a clearer heads-up if Health access isn’t enabled when you start a session. Under the hood: better stability so your sauna logs stay reliable from heat-up to cooldown.
• Full iOS 27 support
• Liquid Glass polish on Heart Rate and Goal Completion Alerts
• On-screen message when Health permissions are off at session start
• Stability and reliability improvements 1.21 Sep 28 New from us:
Gymi — AI-powered workouts for your training days. Try it out in the settings.

- More dependable session timer and tracking
- Track Hyperbaric Chamber & Red Light Therapy sessions
- Track SpO2 on Apple Watch
- Auto-end sessions 1.20 Apr 16 Longevity Tracking, Watch Widgets, Siri Sessions and more!

New Activity Types:
- Track Hyperbaric Chamber Sessions and Red Light Therapy Sessions in Sauna Tracker
- Track your Longevity sessions from the dashboard with a new Longevity Progress bar

Hey Siri Integration
- Ask Siri to start a sauna session in Sauna Tracker for a hands free experience, works on Apple Watch and iPhone.

Apple Watch Widgets
- Add the new Sauna Tracker widgets to your Apple Watch to start a session with 1 tap or monitor your sauna and cold plunge goals at a glance.

Improvements
- Added the ability to end or continue your session from the Goal Notification screen
- Added the ability to end sessions automatically when you reach your session goal, Enable it on the settings page!
- Improved Session reliability and session timekeeping
- Resolved a bug that prevented back to back sessions from starting and tracking correctly 1.19 Apr 6 New Features
- Add Past Sauna & Cold Plunge Sessions - You can now manually log sessions that weren't tracked in the app. Tap the + button on the dashboard, select "Add Session".

- Edit Sessions - Made a mistake or forgot to stop a session? You can now tap the start or end time on any session's detail page to adjust it. Duration and stats update automatically.

- Cloud Backup -Your session history is now automatically backed up to iCloud. If you ever switch phones or need to reinstall, your sessions restores automatically!

Behind the scenes updates for new AI Features - We're working on amazing new features that measure the impact of your sauna sessions on Sleep, HRV and other key health metrics. This update prepares the app for the future!

Bug Fixes
- Fixed an issue where some notifications didn't fire as expected.
- Fixed an issue where some sessions fail at start. 1.18 Feb 23 Happy New Year!

Introducing your 2025 Sauna Tracker Wrapped!
- View your yearly stats in a nice slide show from the dashboard. Must have at least 5 sessions last year to view.

New Charts and Session Data
- Added new detailed chart views for Session Minutes, Calories Burned and Heart Rate that includes Day, Week, Month and Year stats.

Improvements
- Added Cold Plunge and Cold Shower to the tooltips on the Stats page.
- Added Cold Session count to the This Year and This month section of the Stats page.
- Enhanced the onboarding experience for new Sauna Trackers joining the app
- The history page has a new name, introducing the Sessions Page
- Added app Health Permissions to the Settings Page
- Improved Heart Rate Alerts Page Design
- Improved Reliability of Heart Rate Alerts
- Improved Smart Notifications Page Design
- Improved Reliability for Smart Notifications

Bug Fixes
- Fixed an issue where the Average Session Heart Rate Chart on the Dashboard Page was showing the last 7 days from current day rather than showing the current week regardless of current day. You will now see Sun-Sat data in the Average Session Heart Rate chart.
- Fixed an issue that showed the delete session confirmation message high above the delete button. 1.17 Jan 7 Fixed an issue where duplicate numbers appeared for celsius temperature settings. 1.16 11/25/2025 Bug Fixes
- Adjusted the minimum temperature for cold plunges and cold showers.

Thanks for all your feedback! 1.15 11/19/2025 New Features
- New Heart Rate Alerts - When your Heart Rate reaches the level you set in the settings page, you'll get a notification during your session.
- New Goal Complete Notification - When you hit your session goal you'll get a nice polished notification during your session.

Enhancements
- Added new activities viewing to the Stats page. Now when you log a Cold Plunge, Cold Shower, or Hot Tub session it appears correctly on the Stats page.
- Added new activities to the Small and Medium widgets. Now when you log a Cold Plunge, Cold Shower or Hot Tub session is appears correctly on the iPhone Widgets.

Bug Fixes-
- Fixed a UI issue on the goal setting page on the dashboard
- Fixed an issue where users upgrading to 1.13 got multiple notifications. 1.14 11/17/2025 New Features
• Cold Plunge, Cold Shower and Hot Tub activities added - Track Cold Plunges, Cold Showers and Hot Tub Sessions with Sauna Tracker!
• Live Activities on iOS - Now when you start a session on your iPhone and exit the app, tracking will continue in the background using Live Activities.
• Smart Notifications - Stay motivated and build healthy habits with intelligent notifications!
- Get a hydration reminders, a friendly nudge to get back in the sauna after periods of inactivity, celebrations when you hit personal records and weekly summaries!
- All notifications are optional and can be individually customized in Settings - Notifications.
• New Weekly Goals - Now you can set a total time in the Sauna or cold plunge per week goal, directly from the dashboard.
• New Session Goals - We’ve added support for a custom time goal, now you can set your goal from 1 minute to 60 minutes or choose an Open goal!
• New Cold Plunge Benefit Zones Chart - now you can see your cold exposure benefit zones in an easy to read chart in the dashboard

Improvements and Bug Fixes
• We redesigned the Apple Watch app to make it easier to select your Sauna Temperature, Session Goal and start a Session.
• We've added new iOS 26 Liquid glass elements throughout the App.
• We've added the ability for the timer on the Apple Watch app to run in the background, so you can start a session and leave the app!
• Sauna Tracker now remembers the last temperature and goal you used for each session type, no more needing to adjust the temperature and goal every session!
• We’ve added some additional information to the support email to help diagnose and fix bugs faster!
• We added some new onboarding steps to account for additional activities and goal setting.

Shoutouts
- Shoutout to our members who give valuable feedback to help us improve the app. We've gotten your messages and are busy implementing all the suggestions, expect another update by the Holiday season!

Stay Warm! 1.13 11/17/2025 - Bug Fixes and Improvements
- Hardware Safety Adjustments 1.12 08/19/2025 - Improved syncing with the Apple Fitness App, now when sauna sessions are completed they immediately show up in the Apple Health App
- Bug Fixes and Improved Reliability 1.11 08/06/2025 We've been hard at work squashing bugs and making Sauna Tracker the best app for Tracking your Sauna Sessions!
- Added a more visible way to start sauna sessions on iPhone from the Dashboard.
- Fixed a bug on Dashboard page
- Added Smart notifications to the settings page (more on notifications in future releases)
- Adjusted onboarding for Customers 1.10 07/11/2025 We fixed some bugs to make the new version of Sauna Tracker more reliable and fast!

As a reminder our new version includes the following:

Sauna Benefit Zones + Enhanced Tracking!
Unlock the Science of Your Sauna Sessions

-NEW: Revolutionary Sauna Benefit Zones
Discover exactly when your body enters each powerful phase of sauna therapy! 

Our new Benefit Zones feature tracks your progression through:
Warm-Up Zone (0-5min) Foundation building
Core Heat Zone (5-10min) Circulation boost
Detox Zone (10-15min) -Cellular cleansing 
HSP Release Zone (15-20min) Heat shock protein activation
Max Benefit Zone (20min+) - Peak adaptation

Support Celsius
New Refreshed design
Track Sessions from iPhone
New Charts and Data
Thanks to the thousands of people using Sauna Tracker to Track your Sauna Sessions! 1.09 06/24/2025 MAJOR UPDATE: Sauna Benefit Zones + Enhanced Tracking! 
Unlock the Science of Your Sauna Sessions
NEW: Revolutionary Sauna Benefit Zones
Discover exactly when your body enters each powerful phase of sauna therapy! Our new Benefit Zones feature tracks your progression through:Warm-Up Zone (0-5min) - Foundation buildingCore Heat Zone (5-10min) - Circulation boostDetox Zone (10-15min) - Cellular cleansingHSP Release Zone (15-20min) - Heat shock protein activationMax Benefit Zone (20min+) - Peak adaptation
iPhone Session Tracking
Start your sauna sessions directly from your iPhone! Perfect for when you don't have your Apple Watch. Track time, temperature, and benefit zones with our beautiful new interface.
 Stunning Visual UpgradesZone-Colored Heart Rate Charts - See your heart rate journey through beautiful gradient transitionsInteractive Chart Tooltips - Tap any data point for instant insightsWeekly Progress Comparisons - Track week-over-week improvements with +/- indicatorsEnhanced Dashboard - Cleaner, more intuitive design with better data visualization
Global Temperature Support
Full Celsius and Fahrenheit support! Switch between units seamlessly in settings.
 Performance & PolishFaster, smoother animations throughout the appImproved session detail views with zone completion statusBetter data organization and displayEnhanced Apple Watch integration
 Beautiful Design Refresh
Every screen has been thoughtfully redesigned with:Cleaner typography and improved readabilityBetter color coordination and visual hierarchyMore intuitive navigation and user flowsPolished animations and transitions
Why You'll Love This Update:
Transform your sauna routine from simple time tracking to scientific optimization. Know exactly when you're maximizing detox, boosting immunity, or building heat resilience. Whether you're a beginner learning the phases or an expert optimizing performance, Benefit Zones takes your sauna game to the next level.
Ready to unlock your sauna's full potential?
Update now and discover what your body achieves in each powerful phase of heat therapy!

As always, your privacy comes first. All data stays securely on your device - no accounts, no cloud storage, just pure sauna tracking excellence. 1.08 05/30/2025 Improvements & Bug Fixes
- We fixed a small issue that resulted in the start and end time of sauna sessions being incorrectly displayed on the Session History Page, but don't worry it's fixed now =) 1.07 04/11/2025 New Icons! We added some new icons to the Session History page!

We squashed some bugs and make the backend of the application more reliable!

Thanks for using Sauna Tracker! 1.06 04/01/2025 Release 1.05 – Sizzling Stability & Bug-Busting Bliss

Think of this update as the perfect sauna towel—fluffy, reliable, and ready to absorb any sweat (or bugs) in its path. 1.05 03/16/2025 Version 1.04 – Widgets Galore!

Sweat in style, track it with ease,

A medium widget joins the breeze.

Sauna sessions, hot and steamy,

Stability smoothed, now tracking’s dreamy! 1.04 03/13/2025 Fixed an issue that may have caused the dashboard to show blank data. 1.03 02/18/2025 Introducing the New Sauna Tracker Widget! (Thanks Dan!)
• Now you can see your weekly Sauna Minutes and Sauna Sessions directly on the Home Screen without even opening the App!

We've added a new settings page for quick access to the app settings
• View app version information
• Quickly leave a review
• Email the founder (Me)
• View FAQ
• View Privacy Policy

We've also squished some bugs, thanks for reporting them! 1.02 02/17/2025 Thanks for using Sauna Tracker! 
We've listened to your feedback and have added the following updates.

Goal Notifications
- When you hit your session goal you'll get a notification on your Apple Watch

Minimum Sauna Temperature
- When starting a session you can now adjust the temperature as low as 90℉

New App Icon! 1.01 02/02/2025 1.0 01/09/2025