Heat & Cold
A field manual for sauna, deliberate cold, and contrast.
Cited honestly · Stays on your device · Works offline
The Manual
Start Here
new to all this?Quick Reference
if you want to…Common Questions
honest answersYour Practice
on-deviceSaved to this device.
History
Everything here stays on this device. Nothing leaves your phone.
Safety
read before you practiceHeat and cold are genuinely useful and genuinely dangerous. The benefits in this field are often overstated; the risks are not. Everything below is education, not medical advice.
- Never alone in cold water. Know your exit before you get in.
- Never hold your breath or hyperventilate in or near cold water. It causes blackouts with no warning, and it kills experienced people.
- No alcohol. It is a factor in most sauna deaths.
- Get out when you have had enough, not when the clock says so.
Tarmo is an educational reference and a private logbook. It is not a medical device and does not diagnose, treat, or give medical advice. If you have a heart condition, blood-pressure trouble, are pregnant, or take medication that affects heart rate or blood pressure, talk to a clinician who knows your history before you start.
Settings
localYour Data
backupYour log as a spreadsheet file. It never leaves this device unless you share it.
Shows the welcome again and restores default theme, motion, and language. Keeps your log.
Forgets the access code; the invitation screen returns.
Practice
your rhythmYour own target. The evidence in this field is weekly, so this is what the app tracks against.
Used only for seasonal notes, like the spring open-water warning. Detected from your time zone.
Session
on deviceWrites finished timer sessions as mindful minutes.
A gentle nudge to practice, on this device only.
Premium
one-timeInstall
freeFull-screen, offline, one tap from your practice.
Demo
show it offA hands-free walkthrough of the whole app. Option to screen-record it.
About
Tarmo ·
© 2026 · All rights reserved. Works fully offline. No account required.
Education, not health services. Not medical advice.