Sauna Sessions

Sauna Sessions times your sauna, steam and plunge sessions on the watch and saves each one to Garmin Connect as an activity with one lap per stage. Two ways to use it. Guided protocol. Pick a protocol and press START. The watch counts each stage down, buzzes and beeps at every change, and moves to the next stage on its own. Skip a stage or add a minute from the pause menu. When the last stage ends you get a summary and a Save button. Free-form. Pick what you are in (sauna, steam, cold plunge, ice bath, cold shower, hot pool, contrast, compression, infrared, red light, HBOT, float tank or cryotherapy) and time it as you go. Start, pause, resume, stop. BACK marks a lap. Built-in protocols (all free): • Nordic AM: sauna 20, contrast (cold 3, hot 2, cold 3), steam 20, cold plunge 5 • Nordic PM: sauna 20, contrast (cold 3, hot 2, cold 3), steam 20, hot pool 5 • Express: sauna 20, cold plunge 5 • Refresh: sauna 20, contrast 20 • Nomad: compression 30, contrast 20 • Afterburn: infrared 45, contrast 20 • Recover: steam 20, contrast 20 These follow the published TH7 Body Labs protocols (Brisbane and Noosa, Australia). If you are at a TH7 site, the session is tagged with the site name by GPS. What is recorded: • Time per stage, as laps, plus total time • Heart rate from the watch • Temperature from the watch sensor, labelled "wrist" because it measures the air at your wrist, not the room • Your note (pick from a list, or type it with Pro) • Session type, site tag and stage names as developer fields in the FIT file If something goes wrong: • A checkpoint is saved every 5 seconds. If the app closes mid-session, open it again and press Resume. • If a save fails, nothing is lost. The summary tells you and you can try again. Pro (one-off unlock, A$9.99): • Build your own protocols. Type them in the app settings in Garmin Connect (for example "sauna 15, ice bath 3, steam 20") or build them on the watch. • Type your own notes on the watch. Buy the unlock at outlap.studio/sauna. You get a code for your watch and enter it once in the app settings. There is no account and no subscription. What it cannot do: • Humidity is not measured. Garmin watches have no humidity sensor an app can read. • Wrist temperature is not room temperature. In a sauna it reads lower than the air around you. • Older watches with 64-colour screens show the closest colours. Buttons: START begins, pauses and resumes. BACK skips to the next stage (guided) or marks a lap (free-form). MENU opens the pause menu with Next stage, Extend, Add note, Finish and Discard. Support: [email protected]

Version 1.3.2 - Sessions now save as Mobility in Garmin Connect, not Breathwork. Strava shows Mobility as Physical Therapy, so your sessions no longer appear there as a plain Workout. Version 1.3.1 - Removed the TH7 stage time settings. They only worked with Pro and confused free users. TH7 protocols now always use the standard TH7 times. - Want different times? With Pro, build a template with your own stage lengths. Version 1.3.0 - Added four session types: HBOT, Red light, Float tank and Cryotherapy. Pick them in free-form. - They work in your own templates too (Pro). In the app settings, type "hbot 60", "red light 10", "float 45" or "cryo 3". On the watch, pick them in the template builder. Version 1.2.0 - Added Cold shower to the free-form list. - Cold shower works in your own templates too (Pro). In the app settings, type "cold shower 2" or "shower 2". On the watch, pick Cold shower in the template builder. Version 1.1.0 - Added a transition countdown between protocol and template stages. Defaults to 60 seconds; change it in Settings or set it to 0 to turn it off. - Press START to finish a transition early and begin the next stage. A green button marker shows which control to use. - Added a full circular countdown indicator that reduces counterclockwise, using each stage's colour. - Activities now use the Breathwork category and request "Sauna Sessions: " followed by the protocol or template name. The complete name is also saved in the FIT activity summary. - Improved temperature capture, including short sessions. Available temperature readings and the session average are saved in FIT files, with temperature chart and summary labels for Garmin Connect. - Fixed Back navigation through protocol and template screens so it returns to the previous page. - Improved pause, resume and recovery during transitions. Transition time is recorded separately from each stage.