PBros · Protocol Brothers

Fast. Freeze.
Burn. Recover.

Timers for intermittent fasting, cold plunge and sauna — with Home Screen widgets that tick live and timers on your Apple Watch.

$4.99 on the App Store · No ads · No account

PBros Plunge tab: 3:00 dry-side cold plunge timer with minutes and rounds controls

PBros Fast tab: live fasting timer at 0:37:56 with phase, end time and streak

PBros Sauna tab: 15:00 heat-session countdown with minutes and rounds controls

●Live Home Screen widget ●Apple Watch timers ●Data stays on your iPhone

One app. Five protocols.

Your whole day,
on the clock.

FastLive timer

PlungeCold timer

SaunaHeat timer

BreathGuided

StackReminders

Intermittent fasting

Your fast.
Timed. Tracked.

A live fasting timer with phase cues and your estimated end time — so you always know where you are and when you’re done.

Live elapsed time with the current phase
Estimated end time, down to the minute
Presets: 16:8, 18:6, 20:4, OMAD and longer
Streak and best, kept on your device

PBros Fast tab running: 14:23 elapsed in the early fasting phase with End fast button

Cold plunge

Cold.
Timed, not guessed.

Set your minutes, add optional rounds and hit start. A clean, dry-side countdown for your cold-exposure sessions.

Minutes and optional rounds
Big, glanceable countdown
Session count saved on your iPhone

Keep your iPhone dry and outside the water. Timing a wet session? Use the Apple Watch timer.

PBros Plunge tab: 3 minute cold plunge timer, rounds off, Start plunge button

Sauna

Heat.
On the clock.

A heat-session countdown with milestones and optional rounds. Set it once, then just sit in it.

Countdown with milestones
Optional rounds for contrast days
Also on your Apple Watch

PBros Sauna tab: 15 minute heat session, rounds off, Start sauna button

Live widgets

Glance.
It’s ticking.

Home Screen widgets show your live fasting time and when it ends — no need to open the app.

Elapsed time that updates live
Progress ring and end time
Small and medium sizes

iPhone Home Screen with PBros widgets showing 14:24:42 fasting, ends 8:33 AM

Apple Watch

On your wrist.

The Apple Watch companion runs your Fast, Plunge and Sauna timers — so your phone can stay in your bag, dry and out of the way.

Plus Breath & Stack

Every tab. Real screens.

Guided breath rounds with a recovery hold, and morning, afternoon and evening Stack reminders.

Breath tab: 5 rounds, 30 breaths, 15 second recovery hold — Breath

Stack tab: morning, afternoon and evening reminder lists — Stack

Built for discipline

Discipline isn’t a mood.
It’s a protocol.

No adsNone in the app

No accountNo login

On-deviceYour data stays put

$4.99One purchase

Start your protocol.

PBros for iPhone and Apple Watch.

$4.99 · iPhone + Apple Watch

Fast. Freeze.Burn. Recover.

Your whole day,on the clock.

Your fast.Timed. Tracked.

Cold.Timed, not guessed.

Heat.On the clock.

Glance.It’s ticking.