What are PlungePalz Routines?

Routines are multi-step contrast therapy sessions you create in the PlungePalz mobile app. Each routine combines modality steps (like cold plunge or sauna) with transition rest periods, then syncs to your Garmin or Apple Watch for a guided wrist-based experience.

Do Routines work on Garmin and Apple Watch?

Yes. The routine workflow is the same on both Garmin Connect IQ and Apple Watch. You create routines in the PlungePalz app with Premium, sync them to your watch, and follow each step from your wrist.

Is Create Routines a Premium feature?

Yes. Create Routines™ is available with PlungePalz™ Premium. Routines sync directly to your smartwatch app for a seamless recording experience.

Create Routines™ – Guided Contrast Therapy on Your Smartwatch

Your contrast therapy, sequenced

Routines let you chain together multiple activities — like a cold plunge, a transition rest, and a sauna — into one guided smartwatch experience. The workflow is the same on Garmin and Apple Watch; Apple Watch also supports Water Lock during wet sessions.

Build multi-step contrast therapy sessions with timed modalities and rest transitions

Create and edit routines in the PlungePalz mobile app, then sync them to your watch

Run your full routine from your wrist — no need to set up each plunge or sauna separately

Capture heart rate, duration, and temperature for every modality step

Review a step-by-step recap when your routine is complete

How routines work

Plan once on your phone. Follow the full sequence on your watch.

Create on your phone

Design custom routines in the PlungePalz app with Premium. Name your routine, set each step, and choose timers and temperatures for cold plunge, sauna, transitions, and more.

Sync to your smartwatch

Your routines appear on your Garmin or Apple Watch automatically. Open the PlungePalz watch app, tap your routine, and hit Start.

Follow the guided flow

The watch walks you through a Get Ready countdown, each modality step, and transition periods between activities — keeping you on pace from start to finish.

Save and recap

Each modality step saves to your PlungePalz profile with heart rate and session data. When you finish, see a full recap of every step — saved, pending, or skipped.

Watch walkthroughs

The routine experience is the same on both platforms. Choose your watch to see how it works.