01
Timing ruins gains
Doing cold right after a heavy session can blunt hypertrophy. Most generic plans ignore your lifting schedule entirely.
For lifters and endurance athletes: Cold exposure timed around your heavy lifts.
A cold plunge protocol built for athletes who want recovery without blunting their gains. Your coach programs a shower-to-immersion ladder, two strength days, and warm post-cold meals across four daily plates.
Cold Forge Protocol is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 5
- per session
- 10–55min
- meals a day
- 4
Cold Forge Protocol your coach · online
Today · Monday
Cold-Free Window
10–55 min · from your plan
You: Leg day just finished and my immersion is in an hour. Can you move it to tomorrow morning?
Your coach: Done, the immersion moves to tomorrow morning, outside the four to six hours after lifting. Eat one of your four meals now instead.
Plan updated · confirmed in chat
The problem
Why generic cold plans miss the mark
02
Rushed immersion
Jumping straight into icy water without preparation is a shock. You need a shower-to-immersion ladder and a clinician's clearance before getting into a tub.
03
Ignoring the rewarm
Cold exposure does not end when you get out. Generic advice skips the warm post-cold meals and structured rewarm walks your body needs.
The method
How Cold Forge works
01
Shower-to-immersion ladder
You build tolerance gradually. The shower notes add fifteen seconds a week, and the immersion note holds you back until a two-minute cold shower feels controlled.
RuleStart at 30 seconds in the shower before moving to a tub.
02
Strength separation
Your lifting is protected. The coach schedules your cold exposure on separate days or far away from your heavy full-body sessions.
RuleCold is placed outside the four to six hours after lifting.
03
Four daily meals
You eat to fuel the exposure and the recovery: nothing heavy in the two hours before cold, then a warm meal within the hour after.
RuleA warm protein target scaled to your bodyweight after cold sessions.
04
Contrast sessions
You use heat and cold together on specific days. The coach programs sauna and cold intervals built to help you feel fresher between sessions.
RuleSauna and cold days include hydration targets and clear exit rules.
Your week
A typical training week
Your coach starts you on this week; ask in chat to move a day to fit your lifting schedule.
- Mon: Cold-Free Window(Train)
- Tue: Morning Cold Ladder(Train)
- Wed: Warm Only, Box Breathing(Active)
- Thu: Power and Pull(Train)
- Fri: Zone 2 + Post-Endurance Immersion(Train)
- Sat: Contrast Session(Train)
- Sun: Warm Only, Sleep Extension(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Beginners starting with cold showers and a shower-to-immersion ladder
- Lifters who want cold exposure without blunting their hypertrophy
- Endurance athletes using contrast sessions between hard training days
Pick another coach if
- Anyone with heart conditions or blood pressure issues lacking a clinician's clearance
- People planning to plunge alone in open water or use breath-holds
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Cold Forge Protocol writes your first plan before you sign in. Month to month; cancel in a tap.
Cold Forge Protocol
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need an expensive cold tub?
No. The program starts in your shower with a 30-second ladder. If you move to short immersions at 12 to 15 degrees Celsius, a basic tub works.
How does this fit with my lifting?
The coach writes your plan to keep cold exposure outside the four to six hours after a strength session, keeping it separate from your heavy days.
What if I miss one of the five training days?
Tell the coach in the chat. It will adjust your week, move your full-body strength or cold ladder day, and recalculate your four daily meals.
Will I have to eat right before the cold?
No heavy meal in the two hours before cold, though you are not fasting either. A warm, protein-rich meal follows 30 to 60 minutes after you finish.
What if my sleep tracker shows poor recovery?
The coach reads Apple Health or Health Connect data like HRV and resting heart rate, and makes today's session lighter if your recovery is low.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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