Contrast Therapy · Tracked
The ritual of recovery.
Your body knows what it needs. Give it heat. Give it cold. Give it time.
The Ritual
Three movements. One ancient pattern.
Heat
Step into the sauna. Let the temperature climb. Let your shoulders drop. This is where the day starts to leave you.
Cold
Move into the plunge with intention. The first breath is the work. The next two minutes are the gift.
Rest
Sit. Breathe. Notice. The contrast is only complete in the pause between rounds.
Recovery
Lower perceived soreness and faster return-to-baseline after hard sessions.
Sleep
Heat-induced drop in core temperature on the way out aligns with sleep onset.
Resilience
Repeated cold exposure trains a calmer response to acute stress.
Focus
A sustained rise in norepinephrine lifts attention for hours, not minutes.
Hydration
Water is half the ritual.
A single sauna round can pull half a litre of water out of you. The cold draws more, quietly. Loyli watches the heat, the time, and the rounds — and tells you exactly when, and how much, to drink.
Before
500 ml of cool water in the 30 minutes before your first heat. A pinch of salt if you sweat hard.
Between rounds
150–250 ml after every heat. Small sips, not gulps. Skip it on the round before cold.
After
500–750 ml with electrolytes within the hour. This is where sleep, focus, and recovery are won.
Watch for
Headache, light-headedness, a racing heart on the way out — all signs you went in dry.
The App
A timer, a protocol, a progress — and nothing else.
Loyli is built to disappear into the ritual. Start a session in one tap. Switch rounds with a flick. See your week, your month, your year — without opening anything.
Tour the app
Protocols
A few honest places to start.
2 rounds. 10 minutes heat. 60 seconds cold.
3 rounds. 15 minutes heat. 2 minutes cold.
2 rounds. 12 minutes heat. 90 seconds cold. Finish warm.
From the community
“I've been using contrast therapy for years, but I was always 'winging it.' Tracking with Loyli changed the game for me. Being able to see my total time in the ice vs. the heat over a week allowed me to correlate my sessions with my improved HRV scores.”
“I used to get massive 'sauna headaches' because I never knew how much water to drink. The smart hydration recommendations in this app are a total lifesaver. I feel more focused, my sleep has never been deeper. It's the first thing I open in sauna.”
“What I love about Loyli is that it treats contrast therapy like the science it is. It's not just a timer, it's a tool for metabolic health. The way it calculates hydration based on my session intensity is brilliant. If you're serious about heat and cold exposure, you're doing yourself a disservice by not tracking the data.”
Begin the ritual.
Free to download. No account required to start. Your sessions stay yours.