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Wim Hof Method Review – How does this app work?

Wim Hof Method Review

The Wim Hof Method is a famous practice with the purpose of relaxing and getting a deeper connection with your mind and body. It involves breathing exercises, exposure to cold, and meditation. The app was created to simplify this and make it more accessible to everyone. In this Wim Hof Method review, we will be going through the app, see who it is suitable for, and check its pros and cons.

Key Takeaways and Highlights

Before diving deep into the Wim Hof Method review, let’s see if this app is the right choice for you. 

Download and use the app to:

  • Improve your mental wellbeing
  • Improve your sleeping quality
  • Decrease your stress levels
  • Increase your immunity
  • Improve cognitive functions and focus
  • Improve stamina and endurance

Don’t download this app if:

  • You really can’t stand the cold 
  • You don’t want to pay for the subscription services
  • You want to lose fat or build muscle. This is not that type of app.

The Background of the Wim Hof Method

Wim Hof or also known as “The Iceman” is a dutch athlete known for his extremities in the cold. Climbing non-other than Mount Kilimanjaro wearing only shorts, running a half marathon (21km) above the Arctic Circle, and chilling (pun intended) in a container full of ice for 112 minutes, he really deserved his nickname.  

Wim developed a method that practices cold techniques and breathing exercises to improve the ability to withstand the cold thus improving the blood pressure, immunity, and everything else we mention before. 

Created by Innerfire, a studio founded by Wim Hof’s son, the Wim Hof Method app is a tool that helps everyone get familiar with the method and its practical application by simply using their phone.

People seem to love and enjoy this app and proof of that is the average rating of 4.5 stars (4.2 stars on the Google Play Store, and 4.8 stars on the App Store). In this Wim Hof Method review, we will see what exactly this app offers and if these ratings are really deserved. 

Our first impressions of the app 

Let’s start with the design. Tapp and the logo have a modern design with a very easy-to-use interface. The only thing we would maybe change is the colors. It’s a little hard to read the white letters on the bright yellow/orange background, but you get used to that.

This isn’t like most fitness/wellness apps that are welcoming you with personalization questions about your fitness experience and your body. After all, this is a method that is made for everyone, and there is an option to choose the difficulty of some of the exercises you will be doing. 

Let’s continue and see if it’s suitable for everyone by going through the core features of the app in this Wim Hof Method review. 


Core Features 

We are now in the most important part of the app, and that is the exercises it offers. On the “Exercises” tab, you gain access to multiple types of exercises. 


Those exercises are grouped as: 

  • WHM Exercises (Here you can practice the method by doing the cold, breathing, meditation, flexibility, and strength exercises. All are categorized in Breathing, Commitment, and Cold)
  • Breathing Exercises (There are two options available. Guided Breathing and Retention Timer)
  • 20-Day Cold Shower Challenge (Weekly improvements of the ability to be more comfortable in the cold by having brief cold exposure at the end of your shower) 

 WHM Exercises

All of these exercise groups have an introduction part where you can get familiar with what you will be doing and why it will be good for you. Also, there are written instructions to read how the exercise will be performed (goals, rest times, and breathing), and of course, a video instruction where Wim Hof himself is explaining the exercise. 

To make this more user-friendly, there is an option to watch the video in English, Spanish, French, German, or Portuguese, and also add subtitles if you want. 

After you are finished with the exercise, you can log your results, whether it’s the number of push-ups, the cold shower time, etc.

Another very useful thing we really liked is the “heads-up” message you get before the session that briefly explains the proper way to do the exercise while also stating the danger caused by doing them improperly.

Wim Hof Method EXERCISES

Breathing Exercises 

As we mentioned, here you can improve your breathing by choosing between the Guided Breathing and/or the Retention Timer.

Guided Breathing is a session structured of breathing and a retention phase. It is a customizable session that allows the user to choose the breathing pace (slow, medium, or fast), and the number of breaths before retention. 

Then, you can enable or disable the option to: 

  • add Wim’s voice to the session, as well as 
  • breathing phase music, 
  • the retention phase music (here you can even choose one of the 18 songs available), 
  • ping and gong, 
  • and/or breathing sound. 

The exercise session is done in rounds, and you can do however many rounds you want to, log them, and try to improve the next session. 

The other session, Retention Timer, is a more simple one. Here the goal is to hold your breath as long as possible. 

There are four explanation steps to guide you before starting this session in order to do it correctly. They teach you about the starting pose, and the breathing techniques like deep breathing, breath hold, and recovery breath. 

This session is also done in rounds that can be saved to keep your progress.


20-Day Cold Shower Challenge

Before starting this challenge, you will have to read a guide that explains the benefits of cold showers, the experience this challenge will provide and who it is suitable for. According to it, this challenge is primarily intended for people who are new to cold exposure but is also promising a fun time for the more experienced. 

After that, there is a paragraph that explains how this challenge works covering things like progression, and the best routine for optimal results.

This is a 5 times a week challenge that lasts for 4 weeks total. Before starting it you can choose a difficulty between Beginner, Intermediate, and Hoffer. If you are a total beginner or someone who doesn’t really like the cold we recommend choosing the Beginner option. There is no point in overestimating yourself and thinking that the Beginner’s difficulty is too easy for you. 

The people who do not have that big of a problem with the cold and can be categorized as intermediates and advanced can choose between the Intermediate and Hoffer options. They can even choose the 4th option where you can set a time of cold exposure as you prefer. 

We also liked the alarm which can be very useful for people who are using longer exposures. This is good because you don’t have to check how much time you have left and just relax.

Wim Hof Method Review DIFFICULTY

Meal Plans 

As we mentioned at the beginning of this Wim Hof Method review, the method’s goal is relaxation and meditation. As such, this app was made to bring this practice closer to the people. 

This is not a fitness or dieting app, so even if Wim Hof is all about healthy living, he doesn’t get much into eating. In our opinion, it would be great for this app to have a dieting part where we would be able to at least get food recommendations. 

The same goes for a dieting advice feature that warns the user of any type of food that will impede, or slow down the process of improving. These two features can be a small but important addition, especially for people who don’t have nutrition knowledge. 

However, if you want to learn more about healthy eating, you can read other articles on our blog. Our recommendation is to start with this one, as one of the most important cooking/dieting tips, and after that look for more.

Additional Stuff

So far in this Wim Hof Method review, we went through the types of exercises, their goals, categorizations, etc. Now, let’s see what else this app has to offer.

On the same page as the exercises, there is a very user-friendly and beginner-friendly feature we liked very much, and that is E-Learning. This feature gives free explanations of the method with the purpose of making you familiar with everything that you will be potentially doing.

There is an explanation and a mini-explanation option. The explanation consists of 6 lessons in total grouped in: 

  • Introduction
  • Why (Breathing, Cold Exposure, and Commitment)
  • How (Safety First, Breathing, and Stretching)

The mini-explanation, on the other hand, is a 25-minute-long course of 3 videos that are:

  • Explaining the breathing techniques,
  • Explaining the benefits of cold showers
  • Introducing you to the power of your mind

If watching videos is not something you like doing, there is an option to download the explanation in PDF form. 

This is not where the learning stops. There is also a feature called “Audio” where you can find more educational videos and podcasts by The Iceman himself. And if you want to learn more about him and his story, there is an option to read “The Iceman. A Wim Hof Story”.

That’s everything the “Exercise” tab is offering. The next tab is “Community”. You can set up a profile and follow other people so you can share your progress, the achievements you completed, and the badges won. There are many achievements and badges for every single exercise, so if you want to be competitive, they can be a great motivational feature. 

Wim Hof Method vs Similar Apps 

This may be one of the most unique types of training out there, so we can’t say that there is a much similar app to this one. The only thing that is similar to the other fitness apps we’ve reviewed is the interface. 

Here, it’s not overly complicated and that is because it doesn’t have many exercise options available. There are 16 exercises compared to the TRX app, for example, where there are more than 500 exercises available, or PUMATRAC, also an app with hundreds of exercises.

Another similar thing that can be mentioned is progress tracking where you just need to log the exercises done making them accessible on your profile in a type of chart or a calendar. 


As with most apps of this kind, this one also requires a subscription to unlock everything and get the full experience. So, there are two options: 

  • The first one is to pay $5.28 monthly,
  • And the second one is to select the one-year plan where you will have to pay $3.19 per month. 

Purchasing a subscription plan will grant you many more options like: 

  • Full access to the community service
  • Full access to the podcasts and to “The Iceman. A Wim Hof Story”
  • Ability to link the app to your smartwatch
  • Access to all of the exercises and challenges.

If you are very serious about starting and sticking to this method, there is an option to buy his 11-hour-long “Fundamentals Course” for $299.99 and gain one-year free premium access.

The thing we didn’t like is that there isn’t a free trial option. Instead, there are free options like one free week on the 20-day cold shower challenge and a limited number of free sessions on the breathing exercises.

You can use this app decently for a week, and if you like it and want to continue using everything, you will have to pay.

Final Thoughts on Wim Hof Method App

This is an interesting and very promising exercising method that’s gaining popularity day by day. As we promised, in the Wim Hof Method review, we went through every single detail of this app and talked about all its features. 

It’s a simple app that is to the point and is guiding the user through the method very well. If you don’t want to spend time learning about this method on your own, this app is a great alternative to make that process much easier for you.  

All the exercises offered are equipment free, well explained, and effective. 

The thing we would change is adding a free trial option that will give the freedom of exploring to the user which will result in a more effective trying out of the app. 

To summarize everything, let’s talk about the pros and cons:


  • Great interface
  • Amazing explanation and introductions of the exercises 
  • Suitable for everyone


  • Very limited access for free users

If you are a beginner, we recommend doing the exercises in the lower levels, especially the cold water challenges. You want to slowly adapt your body to a positive change, and not harm it. Work slow, and smart while also being consistent, and patient. Exercising is not a competition, especially not this one. This applies to anyone, beginner or not.

Download the Wim Hof Method app on: 

Google Play Store 

App Store