Sauna timer
A free sauna timer that loads 15 minutes, a solid middle-of-the-road session. Run it on a tablet or laptop outside the sauna door with the volume up. Fullscreen digits are readable through a glass door, and the three-ring alarm carries across a changing room. Also searched as sauna session timer, 15 minute sauna timer, infrared sauna timer. This page is not medical advice. If you are pregnant, have a heart condition or take blood pressure medication, ask a doctor before using a sauna.
Session lengths
| Sauna type | Temperature | Time per round |
|---|---|---|
| Traditional Finnish or electric | 160 to 195°F | 10 to 20 minutes |
| Infrared | 120 to 140°F | 20 to 30 minutes |
| Beginners, any type | Lower end of the range | 5 to 10 minutes |
| Cool-down between rounds | Room temperature or a cold shower | 5 to 10 minutes |
| Rounds per visit | 2 to 3 |
A simple three-round protocol
- Shower, then sit on a lower bench. Set this timer and press Space.
- At the alarm, step out and cool down. Use the 10 minute timer or a cold shower. The ice bath timer page covers cold plunges.
- Drink a glass of water. Repeat the heat round, moving to a higher bench if you like.
- Finish with a longer cool-down and more water.
Safety
- Leave at once if you feel dizzy, nauseous or your heart races. Do not wait for the alarm.
- No alcohol before or during.
- Hydrate. A sauna visit can cost a pint or more of sweat.
- Shorter rounds: the 15 minute timer is this preset, and the 20 minute timer suits infrared cabins.
Frequently asked questions
How long should I stay in a sauna?
Most people do 10 to 20 minutes per round. Beginners should start with 5 to 10 minutes and leave early if they feel dizzy or unwell.
How many rounds are normal?
Two or three rounds with a 5 to 10 minute cool-down between them is a common pattern. Drink water between rounds.
Can I bring a laptop into the sauna?
No. Heat and humidity damage electronics. Leave the device outside the door with the volume up, or use the sauna's own timer and this one for the cool-down.
All timers
- 1 minute timer
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