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Cold Heat Integration Planner

Weekly integration of cold, heat, contrast, and breathwork. Use this app to turn the guide's core ideas into a practical readiness check and next-step plan.

Create a free account to save your results, track progress over time, and unlock guide-connected features.

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Cold & Heat Protocols

Protocol inputs

Set the current state honestly. The app translates the guide into a practical dose, risk signal, and next plan.

Signal balance
Protocol exp...
33
Current stre...
56
Recovery state
56
Goal clarity
67

Seven-day operating plan

What to do next

Based on your score

Use short daily minimum-dose sessions for three days.

Do not add intensity until the priority signal improves.

Place recovery before output in the calendar.

Track protocol experience once per day.

Use The Integrated Cold and Heat Performance Protocol as the deeper reference if the same signal stays weak.

Start with short doses

Avoid stacking stressors

Track sleep and mood response for 24 hours

Companion PDF

The Integrated Cold and Heat Performance Protocol

This app is the interactive layer for the guide. The PDF contains the deeper background, protocols, and progression details.

View guide

How to use Cold Heat Integration Planner

Adjust the sliders to match today's real-world signals. The app converts those inputs into a simple readiness score, a priority signal, and a small action plan.

This tool is not a medical diagnosis or a replacement for qualified coaching. Use it as a structured check-in that helps you choose the right dose for the day.

The companion guide, The Integrated Cold and Heat Performance Protocol, contains the deeper cold & heat protocols system behind this interactive version.