Sauna Session Planner
Session Planner
Plan your sauna session based on experience and goals
Contrast Therapy (Sauna + Cold)
Plan a sauna and cold plunge contrast session
Formula
Total Time = Rounds x Duration + (Rounds-1) x Cooldown | Calories ~ Duration x Rounds x Rate | Rehydration = Sweat Loss x 1.5
Frequently Asked Questions
How long should a sauna session be?
Beginners should start with 10-15 minutes per round. Experienced users can do 15-25 minutes. Most research showing health benefits uses 15-20 minute sessions at 174°F (80°C) or higher, 4+ times per week.
What temperature should a sauna be?
Traditional Finnish saunas run 150-195°F (65-90°C). Infrared saunas operate at 120-150°F (49-65°C). Steam rooms are typically 110-120°F (43-49°C). Start at lower temperatures and work up.
What is contrast therapy?
Contrast therapy alternates between hot (sauna) and cold (plunge/shower) exposure. A typical ratio is 10-15 minutes hot followed by 1-3 minutes cold for 2-4 rounds. It may enhance circulation and recovery.
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