Sauna Temperature & Duration Calculator

Answer a few questions to get a safe, research-informed sauna session — temperature, duration, and how often to use it for your goal.

Sauna Temperature and Time: The Basics

Sauna heat is a form of whole-body cardiovascular conditioning. The classic Finnish sauna runs 160–200°F (71–93°C) with low humidity, while infrared saunas use lower air temps (120–150°F / 49–66°C) that heat tissue more directly. A well-established 2018 study (Laukkanen et al.) linked regular sauna use — roughly 4–7 sessions per week — to lower cardiovascular and all-cause mortality, but the sweet spot for most people is 3–4 sessions weekly at a moderate dose. For the deeper evidence, read our sauna and heart health guide.

Reference: Session Guidelines by Sauna Type