Cold Plunge.
Sauna. Steam.
Tracked.
Science-backed thermal therapy tracking with real-time benefit zones, research-backed protocols, and Apple Watch integration.
Not just a timer.
Intelligent tracking.
SnowFire tracks what's happening to your body at every stage of your session — backed by peer-reviewed research.
Real-Time Benefit Zones
From Cold Shock Response to Peak Neurochemical Release — see exactly when each benefit unlocks during your session.
Science-Backed Protocols
Follow programs from Søberg, Huberman, Patrick, and more. Each with exact research citations and evidence ratings.
Multi-Step Routines
Build contrast therapy sequences like Cold → Sauna → Cold → Steam. Save them as templates for one-tap launching.
Apple Watch Integration
Real-time heart rate, automatic water temperature detection, calorie tracking, and session control from your wrist.
28 Tracked Benefits
Norepinephrine, dopamine, HSPs, growth hormone, brown fat activation, cardiovascular health, and more.
Widgets & Live Activities
Weekly goal rings on your Home Screen. Active session timer with benefit zones on your Lock Screen.
Protocols from the best researchers
Every protocol includes exact research citations, evidence strength ratings, and specific session requirements.
Søberg
Metabolism & brown fat
4×/week
Dr. Susanna Søberg's research: at least 11 minutes of cold immersion per week across ≥2 sessions, always ending cold, to maximize brown adipose tissue activation and metabolic rate.
Huberman
Dopamine & focus
3×/week
Dr. Andrew Huberman's protocol: 1–3 min at 10–15°C, morning sessions, to drive norepinephrine and dopamine release for sustained focus and mood improvement.
Patrick
Cardiovascular health
4×/week
Dr. Rhonda Patrick's sauna protocol: 20 min at 57°C (135°F), 4×/week for cardiovascular and longevity benefits based on Finnish sauna mortality research.
Growth Hormone
Extended heat exposure
2×/week
Extended heat exposure triggers robust growth hormone release — 2 rounds of 20 min with a brief cool-down between sessions, performed 2×/week.
Nordic
Traditional contrast
3×/week
Traditional Scandinavian alternation: 3 min cold water → 15 min sauna × 3 rounds, used for centuries for recovery, resilience, and cardiovascular conditioning.
SnowFire
Balanced signature
5×/week
SnowFire's balanced signature protocol: moderate cold and heat exposure across 5 sessions per week for consistent physiological adaptation without overtraining.
Your body adapts.
Track the journey.
Join thousands of thermal therapy practitioners who take their practice seriously.
Download on the App StoreThe science behind every session
Research-backed deep dives on the protocols SnowFire tracks — Søberg, Huberman, and Laukkanen, explained honestly.
Cold Plunge Protocol: How Long, How Cold, How Often
The real story behind the “11 minutes per week” rule, and what the Søberg paper actually said.
Sauna Benefits: The Finnish Research on Heart Health and Longevity
Twenty years of KIHD cohort data on frequency, duration, and mortality — and what it doesn't prove.
The Science of Contrast Therapy
Why alternating hot and cold works — vasodilation, recovery, and the best-studied protocols.
Frequently asked questions
Everything you need to know about SnowFire.
- What is SnowFire?
- SnowFire is a thermal therapy tracking app for iPhone and Apple Watch. It tracks cold plunge, sauna, steam room, and contrast therapy sessions with real-time benefit zones, research-backed protocols, and Apple Health integration.
- Does SnowFire work with Apple Watch?
- Yes. SnowFire integrates with Apple Watch Series 4 and later running watchOS 10+. It tracks real-time heart rate during sessions, estimates calorie burn, and lets you start, pause, and end sessions from your wrist without touching your phone.
- What cold plunge protocols does SnowFire include?
- SnowFire includes the Søberg Protocol (11 min/week across ≥2 sessions, cold-last for brown fat activation), the Huberman Protocol (1–3 min at 10–15°C, 3×/week for dopamine and focus), and a custom protocol builder for your own targets.
- What sauna protocols does SnowFire include?
- SnowFire includes Dr. Rhonda Patrick's sauna protocol (20 min at 57°C/135°F, 4×/week for cardiovascular health), Andrew Huberman's post-workout sauna protocol for growth hormone, the Nordic contrast protocol, and a growth hormone extended-heat protocol.
- What is contrast therapy?
- Contrast therapy is the deliberate alternation between cold and heat exposure — for example, cold plunge followed by sauna, repeated for multiple rounds. SnowFire lets you build multi-step contrast routines (Cold → Sauna → Cold → Steam) and guides you through each step with real-time timers and benefit zones.
- Is SnowFire free?
- SnowFire is free to download. A SnowFire Pro subscription ($4.99/month, $39.99/year, or $79.99 lifetime) unlocks research-backed protocols, advanced metrics, and premium features.
- Which iPhone and Apple Watch models are supported?
- SnowFire requires iPhone with iOS 17 or later. Apple Watch support requires Series 4 or later with watchOS 10 or later. Apple Watch Ultra and Ultra 2 unlock automatic water temperature detection.