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CryoCove Tool
Get personalized time, temperature, and progressive protocol recommendations based on your experience level and goals. Built on research from Huberman, Soeberg, and peer-reviewed cold thermogenesis studies.
Configure your experience level, target temperature, goal, and adaptation history to get a personalized cold exposure protocol with duration recommendations and safety guidance.
Select the level that best describes your cold exposure background.
Adjust the slider to set your target water temperature.
Your goal affects the recommended duration and protocol design.
Your current level of cold adaptation affects safe exposure times.
Competition/Wim Hof level. High hypothermia risk. Medical supervision required.
Strong norepinephrine response. Advanced practitioners only. 1-5 min typical.
Research-backed sweet spot. Peak dopamine and brown fat response. 2-10 min.
Good for beginners and recovery. Milder but still effective. 5-15 min.
Entry-level cold showers. Gentle stimulus for cold-naive individuals. 10+ min.
Orange line = your selected temperature
Dr. Andrew Huberman recommends accumulating 11 total minutes of deliberate cold exposure per week, spread across 2-4 sessions. This is based on a 2021 meta-analysis by Soeberg et al. showing significant increases in brown fat thermogenesis and metabolic rate at this volume. The cold should be uncomfortable but safe — you should want to get out but be able to stay in.
End your cold exposure session on cold — resist the urge to immediately jump in a hot shower or sauna. Forcing your body to reheat itself naturally through shivering and non-shivering thermogenesis activates brown adipose tissue (BAT) and maximizes the metabolic benefits. Wait at least 1-2 minutes before applying external heat. This single habit dramatically amplifies the calorie burn and dopamine response from each session.