PBros
Updated October 3, 2026 · General information, not medical advice.
The basic pattern
A contrast round is heat → cold → rest. Most routines repeat that two to four times. A common example:
- Sauna: 10–15 minutes
- Cold plunge: 1–3 minutes
- Rest: 2–5 minutes, sitting somewhere comfortable
- Repeat: 2–3 rounds
That’s a starting example, not a prescription. Shorten any part, or stop early, whenever you need to.
Start easy
For your first few sessions keep everything short: a comfortable sauna round, a brief cold round, and a real rest. Add time or rounds only once it feels routine. See how long to sit in a sauna and cold plunge time and temperature for each half on its own.
End on hot or cold?
People do both. Some like to finish with cold, others prefer to end warm, especially later in the day. Pick what feels comfortable for you.
Running contrast rounds with PBros
PBros has a dedicated Contrast mode. Set your sauna, plunge and rest minutes and the number of rounds, and PBros runs sauna → plunge → rest automatically, with loud cues and a Time Sensitive alert at every switch. Built-in caps keep a single run within limits (for example, total cold time in one run never goes past 15 minutes). The Apple Watch app runs contrast rounds with a haptic at each change, and a Live Activity shows the current step on your Lock Screen.
Prefer a preset? One-tap plans like Post-leg-day and Weekly cold/heat dose load common sequences for you.
Run contrast rounds automatically in PBrosOne-time $4.99 · No subscription · No ads · No account
FAQ
- How many contrast rounds should I do?
- Many people do 2–3 rounds of heat, cold and rest. Start with fewer and shorter rounds and add only if it feels good.
- Do I need a sauna and a cold plunge at home?
- No. Some people use a gym or spa sauna and a cold shower or plunge. PBros just times the steps you choose.
- Does PBros switch between hot and cold automatically?
- Yes. Contrast mode runs sauna, plunge and rest steps in order with alerts at each switch, on iPhone and Apple Watch.
- How much is PBros?
- A one-time $4.99, with no subscription, no ads and no account.
Related guides
PBros is a timer and reminder app. It doesn’t diagnose, treat or give medical advice. For adults 18+.
