Three free, evidence-based calculators for cold plunge, infrared sauna and red light therapy — tailored to YOUR goal, no guesswork, no sign-up. • Cold Plunge Protocol — temperature, duration and weekly frequency by goal (recovery, mood, metabolism, performance). • Infrared Sauna Routine — heat, session length and frequency. • Red Light Dosing — wavelength, distance and time per area. Built on actual research (e.g. ~11 min cold/week target), not hype. 100% free, no email required.