Meet Stoke — Heat protocols, logged offline

Health And Fitness

Stoke

Heat protocols, logged offline

What Stoke does

Stoke is a heat-therapy logbook for people who treat the sauna like training, not a spa day. Log each session in seconds — traditional, infrared or steam — with the temperature, the minutes you actually spent on the bench, and a quick note on how it felt. If you run contrast cycles, record every heat round and cool round inside one session, so a 3x(15 hot / 2 cold) protocol shows up exactly the way you did it.

The research on heat exposure talks in weekly dose, so Stoke does too. Set a weekly heat-minutes target — many regulars aim for somewhere between 57 and 120 minutes spread over several sessions — and the home screen ring fills as your week stacks up. No streak guilt, no shame screens when you travel; just a clear picture of this week's dose against the number you chose.

Over time the trends view becomes the interesting part: your average bench temperature creeping up, sessions getting longer, contrast rounds getting deeper. Stoke charts your heat tolerance the way a strength app charts your lifts, and your protocol library keeps the routines you've settled on — a Tuesday infrared recovery session, a Saturday three-round contrast block — one tap away when you walk in.

Everything lives on your phone. No account, no sign-in, no cloud, no internet required — your sessions are stored locally with SwiftData and never leave your device.

• Fast session logging: type, temperature, duration, feel • Contrast rounds: heat and cool segments inside one session • Weekly heat-minutes ring vs your own target • Reusable protocol library for the routines you repeat • Tolerance trends: temps, durations and rounds over time • 100% offline and private, free, no subscription

If the sauna is part of your week, give it a log that takes it seriously — download Stoke and stoke the habit.

A look inside

Tap any screenshot to open the full-resolution version.

What's inside

• Session log — Log a heat session with type (traditional, infrared, steam), temperature, duration, and a 1-5 feel rating plus an optional note; the home screen shows this week's ring and the latest sessions.
• Contrast rounds — Inside a session, add ordered heat and cool rounds with per-round minutes (and cold type: plunge, shower, air), rendering the full contrast structure as a segmented timeline.
• Weekly heat dose — A weekly view totals heat minutes against the user's target with a progress ring, per-day bars, and a history of past weeks hit or missed — dose-based, deliberately not a streak.
• Protocols & trends — Save reusable protocols (e.g. 3x15 min at 180°F with 2-min plunges) to prefill a new session in one tap, and view trend charts of average temperature, session length and round counts over time.

Why we built it

Heat-therapy regulars know the research is framed in weekly dose (sessions per week, minutes per session, temperature) but have no clean way to log it: heater apps like Clearlight's and MyHarvia are buggy hardware remotes, Apple Watch has no native sauna workout and its optical sensors misread in heat, and the few sta…

What makes it different

Where the portfolio's Coldplunge app is cold-first — built around cold-exposure sessions and streak-style consistency with sauna as a side note — Stoke is heat-first and protocol-first: it models the session itself (temperature, bench minutes, heat/cool contrast rounds) and measures the week as a heat-minutes dose aga…

Who it's for

Anyone who wants honest tracking without a coach, a subscription, or a streak guilting them at 11pm.

In one line: Heat protocols, logged offline

Try it

See the Heat protocols, logged offline for the full feature list, the info table, and support links.

Use Stoke, found a bug, or have a feature request? Comments are open below — anonymous is fine.