Welcome to your portal.
The complete contrast therapy system. Before we begin, what should we call you?
What is your primary goal?
Personalizes your 90-day protocol variant and daily recommendations.
20 Protocols. One System.
Protocol. Session. Log. Repeat.
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Your sauna is warming. Hydrate now — 16–20oz before you enter. Prepare your towel. Leave your phone here.
Fire & Ice Signature
Full-system contrast ritual · Advanced
No sessions logged yet. Begin your first session above.
Build Your Session
Answer three questions and get the exact contrast protocol for your goal, timing, and current capacity.
Log Your Session
The Round Manager
Select your protocol and let the timer guide you through each round, transition, and rest period.
All 20 Contrast Protocols
Every contrast therapy protocol in the system. Click any card for full detail.
Foundation Protocols
Build contrast therapy tolerance, learn the sequence, and establish the practice.
Performance Protocols
Pre-demand activation, cognitive reset, and high-output recovery.
Restoration Protocols
Parasympathetic activation, stress decompression, and psychological restoration.
Advanced Fire & Ice
Extended sessions, higher round counts, and competitive recovery protocols. Experienced users only.
Find Your Protocol
Answer three questions. Get the right contrast protocol for your goal, timing, and experience level.
Your 90-Day Program
Three phases. Progressive overload. Mandatory deload. The macro framework for sustained adaptation.
The deload paradox: Many practitioners feel stronger and clearer during deload weeks than during the hardest sessions of the block. This is adaptation consolidating.
7-Day Pattern Analysis
Complete every 7 days. Your daily logs capture raw data — this transforms that data into protocol decisions.
Log scored sessions to see trends.
Long-Term Trend View
Patterns across months — not just days. Updated after each Weekly Calibration.
The Science Behind the System
Key peer-reviewed studies behind contrast therapy.
Laukkanen et al., 2015
A 20-year Finnish cohort study of 2,315 men found that 4–7 sauna sessions per week were associated with up to 63% lower risk of sudden cardiac death and 40% lower risk of all-cause mortality compared to once-weekly use.
Bleakley & Davison, 2010
Systematic review of contrast water therapy found significant benefits for perceived recovery, next-day muscle soreness, and subjective readiness after high-intensity exercise.
Huttunen et al., 2001
Cold water immersion produced a 200–300% elevation in norepinephrine and up to 250% increase in dopamine that sustained for several hours post-exposure.
Batista et al., 2023
Meta-analysis confirming that cold water immersion at 10–12°C for 8–12 total minutes within 60 minutes of training produces up to 47% DOMS reduction versus passive recovery.
Kukkonen-Harjula & Kauppinen, 1988
Two 15-minute sauna sessions at 212°F produced a 16-fold increase in growth hormone output. Heat shock proteins activated above 101°F core temperature refold damaged proteins.
Mooventhan & Nivethitha, 2014
Comprehensive review demonstrating that controlled cold exposure increases parasympathetic tone and HRV over time. The cold shock response attenuates with repeated exposures.
Safety Standard & Temp Guide
- Cardiovascular disease or arrhythmias
- Uncontrolled hypertension
- Pregnancy concerns
- Heat intolerance disorders
- Raynaud’s disease or cold urticaria
- Open wounds near immersion sites
- Hydrate aggressively throughout every session
- Move slowly between heat and cold transitions
- Stop immediately if dizzy or lightheaded
- Allow adequate rest between rounds
- Monitor HRV — 10%+ decline over 3+ days means reduce load
What the Evidence Actually Says
More Rounds Are Not Always Better
Most benefits likely occur within 2–4 rounds. Beyond that, fatigue accumulates faster than additional benefit.
Finish State Determines the Outcome
Finish on cold: more activating, better for next-day readiness. Finish on warm: more relaxing, better for sleep. Every protocol specifies the correct finish for its goal.
Contrast Therapy Is Still a Stressor
Excessive use can become fatiguing and counterproductive. If sessions are leaving you exhausted: reduce load immediately.
Consistency Over Extremity
Regular moderate contrast exposure produces better long-term outcomes than extreme sessions.
The Rewarming Window
The 5–10 minutes after exiting cold — before you dry off or add heat — is where peak norepinephrine response occurs. Sit in stillness.
The Ritual Itself Matters
Many benefits come from structured decompression, nervous system pacing, and intentional recovery time.
The 90-Day Guided Protocol
Four periodization blocks. 90 guided sessions. Days unlock sequentially.
How to Use Reforge
Complete reference for every feature in the portal.
Dashboard
Today’s recommended protocol (adapts to history, day of week, experience level). Reforge Score ring (7-session rolling composite). Day streak, weekly count, cold control average. Morning readiness sliders (HRV / Sleep / Energy, 1–10, persist all day) with a protocol recommendation. 7-day activity bars, recent sessions, and phase progress snapshot in the bottom right.
90-Day Guided Protocol
Your primary program — 90 sessions across 4 blocks: Foundation (Days 1–14), Advanced (Days 15–44), Peak (Days 45–68), Block 4: Permanent Practice (Days 69–90). Days unlock one at a time. Click “Start Session” on any unlocked card to launch a 20-minute preheat timer for that day’s protocol. Tap “Enter Now” in the preheat to mark complete and unlock the next. Three phase arcs at the top track your progress. Your onboarding goal personalizes Block 4.
Session Journal
Log every session: date, protocol, rounds, cold and heat temps and durations, six performance markers scored 1–10 (Energy, Focus, Mood, Recovery, Sleep Quality, Cold Control), System Flag (1 Maintain / 2 Increase / 3 Adjust / 4 Reduce), and session notes. Click EDIT on any logged entry to update it. Export your full history as a CSV file with the “↓ CSV” button in the top bar.
Contrast Timer
Select any protocol from the dropdown to autofill heat duration, cold duration, and rounds — or configure manually below. START SESSION guides you through every phase with audio cues at each transition. BREATH PREP launches 4–8 breathing prep before cold entry. PREHEAT SAUNA starts a 20-minute sauna warmup countdown. The timer continues if you navigate away.
Protocol Library
20 protocols across Foundation, Performance, Restoration, and Advanced. Click any protocol card to open the full detail modal: heat/cold sequence diagram, exact temperatures, finish state, What You Get, step-by-step execution, and the research behind it. From the modal you can launch the timer with those exact settings or start a preheat countdown.
Reforge Score
A 0–100 composite calculated from your last 7 sessions across all 6 performance markers, weighted by importance (Energy 20%, Recovery 20%, Focus 15%, Mood 15%, Sleep 15%, Cold Control 15%). Ring color: copper at low, platinum at mid, ice-blue at high. Visible in the top bar pill and on the dashboard score card.
Morning Readiness
Three sliders on the dashboard (HRV vs Baseline, Sleep Quality, Energy Level, each 1–10). Set them each morning — values persist all day. The composite drives a protocol recommendation: high (≥7.5) → Fire & Ice Signature, good (≥6) → Recovery Contrast, moderate (≥4) → Deep Recovery, low → Heat-Dominant. Click any recommendation title to open the full protocol detail.
Week in Review & Milestones
Click “◆ WEEK” in the top bar for a weekly summary: total sessions, rounds, streak, average scores across all 6 markers, and your top protocol for the week. Milestones appear automatically as a banner at the top of the screen at 1, 7, 14, 28, and 56 total sessions, and at 3, 7, and 14-day streaks.
Cross-Device Sync
Session data syncs across devices via Upstash Redis. When you enter on a new device, it pulls your history from the cloud and merges with local data. The “✓ Synced” toast confirms a successful sync. Requires a Shopify customer account (keyed to your customer ID). Configure in Shopify → Customize → Reforge Portal section settings.
Session Architect & Protocol Finder
Two tools for finding the right protocol on any given day. Both ask three questions: primary goal, timing, and experience level. The answer surfaces the best-matched protocol with full detail. Use these for off-days, travel days, or when you want to explore protocols outside the structured 90-day program.
Program: Phase Architecture, Calibration, Performance OS
Phase Architecture: 3-phase program overview with cold targets, durations, session frequency, and mandatory deload specifications. Weekly Calibration: 7-day data pattern analysis. Performance OS: long-term trend tracking across months. All three tools update automatically from your session log data.
Accessories & Add-Ons
Everything designed to work with your Frost Forged system.