Four ways in

Every program uses the same session: lift, sauna, cold water, sit. They differ in how long they run and what you need. Programs open in stages, starting with First Cold; join the list for the ones you want.

Which program is right for me?

04°

Program 01 · Start here

Opening first

First Cold

A shower and two weeks.

A short guided session every day. You start with fifteen seconds of cold at the end of your shower and build, with breathing, to two calm minutes by day fourteen.

Length: 14 days
Per day: 8–12 minutes
You need: A shower and your phone
Price: Announced at launch

14 guided audio sessions
Breathwork before every cold round
A daily time and temperature log
Clear stop rules for every session

See the full 14-day plan

Every day: warm shower first, then five slow breaths (in for 4, out for 6) with the guide, then turn the water to its coldest setting for the time below. Mains cold water is usually 10–15°C, which is cold enough. Stay in by breathing out long and slow.

Days	Cold time	Focus	Session
1–2	15 seconds	Just get under it. Breathe out, don’t gasp.	8 min
3–4	30 seconds	Back of the neck and chest first, then face.	8 min
5–6	45 seconds	Count ten slow exhales.	9 min
7	30 seconds	Easy day. Notice how the first week felt.	8 min
8–9	60 seconds	Keep the shoulders down. Unclench the jaw.	10 min
10–11	75 seconds	Stay still and let the breath slow down.	10 min
12–13	90 seconds	Eyes open. Slow, quiet breathing.	11 min
14	2 minutes	Your benchmark. Then five minutes sitting still.	12 min

Missed a day? Repeat the previous step. Feeling dizzy, numb or unwell? Turn the water warm and stop for the day.

Join the First Cold list How a session works

90/4

Program 02 · Core

Opening soon

Contrast

Rounds of sauna and cold water.

The full KELD session, three or four times a week, with two short lifting days. For men who have a sauna or hot bath nearby and want a routine that lasts beyond the first month.

Length: 4 weeks
Per week: 3–4 sessions of 45–55 min
You need: Sauna or hot bath, cold water, one kettlebell
Price: Announced at launch

Weekly protocol cards
Guided audio for every round
Two strength sessions a week
A progress log for heat and cold

See the full 4-week plan

One round = sauna, then cold water, then two minutes sitting. Sauna at 80–90°C, or a hot bath at 38–40°C. Cold plunge at 10–15°C, or your coldest shower. Finish every session with five minutes sitting still somewhere warm. Drink water before and after.

Week	Sessions	Rounds	Sauna	Cold	Strength days
1	3	2	8 min	30–60 sec	2 × 20 min
2	3	2–3	10 min	60 sec	2 × 20 min
3	3–4	3	12 min	60–90 sec	2 × 25 min
4	4	3	12–15 min	90 sec – 2 min	2 × 25 min

A typical session

5 min warm-up walk
Round 1: sauna, cold, sit
Round 2: sauna, cold, sit
Round 3 (weeks 3–4)
5 min stillness

45–55 minutes in total.

Strength days

Kettlebell swings
Goblet squats
Single-arm press
Farmer carries

Short and heavy-ish. Follow the video.

Stop rules

Leave the sauna if you feel faint
Never plunge alone
No alcohol on session days
Skip a session if you are ill

Join the Contrast list

6W

Program 03 · For men who train

Opening soon

Strength

Lift three days, recover two.

Six weeks of kettlebell and dumbbell training with clear progressions. Sauna and cold water fill the days between, so you recover properly and come back ready.

Length: 6 weeks
Per week: 3 lifting (30–40 min), 2 contrast
You need: One kettlebell or a pair of dumbbells
Price: Announced at launch

Video for every movement
Progressions for each week
Contrast sessions on recovery days
A strength and recovery log

See the full 6-week plan

Three lifting days a week (A, B, C) with a rest day between each, and two contrast sessions on the days in between. Starting weights for most men: a 16 kg kettlebell, or dumbbells of 12–16 kg each. Choose a weight that leaves two good reps in the tank.

Day A

Kettlebell swing: 5 × 10
Goblet squat: 4 × 8
Single-arm press: 4 × 6 each side
Farmer carry: 4 × 30 m

Day B

Dumbbell Romanian deadlift: 4 × 8
Single-arm row: 4 × 10 each side
Split squat: 3 × 8 each leg
Suitcase carry: 3 × 30 m each side

Day C

Kettlebell clean and press: 5 × 5 each side
Front squat: 4 × 6
Push-ups: 3 × as many as you can
Turkish get-up: 3 × 2 each side

Weeks	Phase	What changes	Session
1–2	Learn	Technique first. Moderate weight, rest 90 seconds between sets.	35 min
3–4	Build	Add a set to the first two exercises each day.	40 min
5	Load	Go up one weight (for example 16 → 20 kg). Back to the original sets.	40 min
6	Settle	Half the sets, then retest your swings and carries. Plan the next block.	30 min

Join the Strength list

48h

Program 04 · In person

Dates to come

Reset

A weekend away from everything.

A small group, a partner sauna and plunge venue, and a coach. Lifting in the morning, heat and cold in the afternoon, a long dinner in the evening.

Length: Friday evening to Sunday lunch
Group: Small group
Where: Partner venue, shared with the dates
Price: Announced at launch

Guided by a KELD coach
All sessions and equipment included
Meals between sessions
Dates announced to the list first

See the weekend schedule

When	What
Fri 18:00	Arrive, settle in, short welcome and health check with the coach
Fri 20:00	Dinner together
Sat 07:30	Breathing session and a first, short cold dip
Sat 08:30	Breakfast
Sat 10:00	Strength workshop: swings, presses and carries, with form coaching
Sat 13:00	Lunch and free time
Sat 16:00	Guided contrast: three rounds of sauna and cold plunge
Sat 19:30	Long dinner
Sun 07:30	Sunrise sauna round and cold water
Sun 09:00	Breakfast
Sun 10:30	Build your home routine: a plan for the weeks after
Sun 13:00	Lunch and departure

Includes all sessions, equipment, towels and robes, meals from Friday dinner to Sunday lunch. Accommodation details are shared with the dates.

Hear about Reset dates

What you get

Guided audio

A steady voice in your ear for every round: timings, breathing, and when to get out.

Protocol cards

One card per week with every session laid out, sized to keep in a gym bag.

Strength video

Short, clear demonstrations of every movement and its progressions.

Progress log

Track heat, cold and strength, and see the week build.

Coach-built protocols

Created with a certified strength and recovery coach.

Health check

A short screening at sign-up, so every program starts at the right level for you.

Be first in

Choose the program you are interested in. We will email you once, on the day it opens, with your first session.