Widely Used Protocol

Experience a Structured7-Day Cold Exposure

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Educational Guide

Your 7-Day Journey

First Freeze

2 min • 12°C

Day 1: first freeze — push your limits and unlock new levels of resilience.

Breath & Burn

2-3 min • 10°C

Day 2: breath & burn — push your limits and unlock new levels of resilience.

Mind Over Ice

3 min • 8°C

Day 3: mind over ice — push your limits and unlock new levels of resilience.

Recovery Reset

3-4 min • 6°C

Day 4: recovery reset — push your limits and unlock new levels of resilience.

Steel Nerves

4 min • 4°C

Day 5: steel nerves — push your limits and unlock new levels of resilience.

Deep Cold

4-5 min • 2°C

Day 6: deep cold — push your limits and unlock new levels of resilience.

Ice Master

5+ min • 0°C

Day 7: ice master — push your limits and unlock new levels of resilience.

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I understand cold exposure has risks. This is an educational guide, not medical advice. I take full responsibility for my safety.

10,000+

people have completed this challenge

Educational & Experience-Based Guide

This challenge is an educational experience-based guide compiled from publicly shared cold exposure routines and common practices. It does not constitute medical advice or a proven clinical protocol. Always consult a healthcare professional before starting any new physical regimen.

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