He Took an Ice Bath Every Day for 28 Days — and Went From 2 Minutes to 10 at 9°C
2 min read · RealCase summary
Ryan Ong committed to a cold plunge every day for 28 days, from February 20 to March 19, 2023, and logged each session in his newsletter, The Limitless Playbook. He started with two-minute dips and gradually lowered the water temperature from the mid-teens Celsius toward 9°C.
His log shows steady progress. Week 1 averaged 5 minutes a session at 13.5-14°C, for 34.5 minutes in total. Week 2 averaged 7.2 minutes at 12-13°C (50.5 minutes). Week 3 averaged 6.43 minutes at 11-11.7°C (45 minutes), and week 4 averaged 7.71 minutes at 10.3-11.1°C (54 minutes). By day 28 he was staying in for 10 minutes.
He wrote that the initial shock faded by about day three — 'the cold plunging was easy to conquer' — and described better physical recovery, mental clarity and focus, though he did not publish tracker numbers for those benefits.
Key takeaways
- ›28 consecutive days, February 20 to March 19, 2023
- ›Water temperature brought down from about 16°C to 9°C
- ›Dips grew from 2 minutes to 10 minutes by day 28
- ›Weekly cold time: 34.5 minutes in week 1, 54 minutes in week 4
Original source
Read the original (The Limitless Playbook)
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