What’s the difference between a programme and a drop-in plunge?

Monk's app is your ultimate cold water coach, designed to enhance your journey and ensure you reap the maximum benefit, safely. Whether you're a seasoned plunger or just starting out, our app guides you every step of the way. There’s three key ways you can plunge with Monk: programmes, drop-in sessions, and unguided. Let’s take a deeper dive:

1. Programs

Think of these as your steadfast guides, gradually leading you into the depths. For example, our signature Acclimatisation Programme is designed for beginners, and it will take you from 15°C down to 3°C over a series of tailored sessions, playing with time in the water and temperature.

Think of Monk as your Peloton for cold water therapy. Each session has audio guidance, custom made soundscapes and music, and structured breathwork, so you’re never alone on your journey. You’ll learn what’s happening in your body and gain the confidence that you’re doing it right.

This programme will respond to your pace, and once you reach your new baseline of two minutes at 3°C, you’re ready to explore our further guided plunges with confidence. You can follow the programme over time and set schedules, ensuring your Monk is at the perfect temperature for every plunge.

Imagine a sculptor chiseling away, session by session, revealing the masterpiece that is your more resilient self. To start, we have our one signature program, with more in the pipeline.

2. Drop-in Sessions

Seeking a quick anxiety reset, muscle recovery, or a morning awakening? Our drop-in sessions are your spontaneous bursts of bravery, ready whenever you are. No commitment, just pure, unadulterated immersion. Perfect for when you feel the call of the cold and want to plunge without a structured plan.

These guided plunges are like having a mentor by your side – offering wisdom and encouragement throughout your journey with different voices and vibes. With audio guidance, soundscapes, and structured breathwork, these sessions provide a rich and immersive experience.

3. Unguided Plunges

This is your solo expedition. Just you, the cold, and the raw test of your willpower. If you have a Monk, it will capture the duration and temperature of your plunge which will be automatically pulled through to your dashboard. Without a Monk, it records the time, and you can manually add the temperature if you’re a data enthusiast. The journey is entirely self-directed – it's the ultimate test of your inner strength, free from external influence.