Cold plunge timer

Cold plunge
timer that stays dry.

Set your minutes, add rounds if you want them, and hit start. PBros gives you a big, glanceable countdown for ice baths and cold plunges — and the same timer on your Apple Watch, so your iPhone never goes near the water.

Download on the App Store

One-time $4.99 · No subscription
No ads · No account · iPhone + Apple Watch

PBros Plunge tab: 3 minute cold plunge timer with minutes and rounds controls

How to time a cold plunge with PBros

  1. Open the Plunge tab. It starts at 3 minutes, a common place to begin.
  2. Set your minutes. Choose anywhere from 1 to 15 minutes.
  3. Add rounds (optional). Want two or three short dips instead of one long one? Set up to 5 rounds. PBros pauses between rounds so you can get out, breathe and reset before the next one.
  4. Start from the dry side. Put your iPhone somewhere dry and visible, or start the session on your Apple Watch.
  5. Get out when the timer ends — or sooner. The timer is a guide, not a target. If you feel unwell, stop.
Keep your iPhone dry. Don’t take your phone into the tub, ice bath or cold water. The iPhone Plunge timer is meant to sit on the dry side. If you want a timer on you, use the Apple Watch app.

Picking a length

There’s no single “right” number of minutes. Water temperature, how used to the cold you are, and how you feel that day all matter. Many people start short and add time slowly over weeks, rather than chasing a long session on day one. PBros lets you change the minutes in a tap, so it’s easy to start small and build up.

If you have a heart condition, high blood pressure, Raynaud’s, are pregnant, or are under medical care, talk with a clinician before trying cold exposure. Never plunge alone in open water.

Rounds vs one long session

Some people prefer one continuous plunge. Others split the same total time into rounds — for example 3 × 1 minute with a short break out of the water. PBros supports both: leave rounds off for one countdown, or set 2–5 rounds and the timer walks you through each one.

What else is in the app

Get PBros for iPhone and Apple WatchOne-time $4.99 · No subscription · No ads · No account

Download on the App Store

FAQ

Can I use PBros as a timer in the water?
Use the Apple Watch app for that and keep your iPhone dry and out of the water. The iPhone timer is designed to be used from the dry side.
How long can the plunge timer run?
From 1 to 15 minutes per round, with up to 5 rounds.
Does PBros tell me how cold the water should be?
No. PBros is a timer. It doesn’t measure water temperature or recommend a protocol.
Is there a subscription?
No. PBros is a one-time $4.99 purchase on the App Store. No subscription, no ads, no account.

Related guides

Fasting timer app →Sauna timer →Contrast therapy timer →

PBros is a timer and reminder app. It doesn’t diagnose, treat or give medical advice. For adults 18+.

Start your protocol.

Fasting, cold plunge, sauna and breath timers — plus stack reminders. iPhone + Apple Watch.

Download on the App Store

One-time $4.99 · No subscription

PBrosOne-time $4.99 · No subscription
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