70 BPM · Free heart rate app for iPhone
70 BPM: see what caused every heart rate spike
70 BPM lays your Apple Health heart rate over your calendar, so every spike has a name: the standup, the client call, the commute home.
Free to download · Optional Pro in-app purchases · Reads from Apple Health · Stays on your iPhone
Key facts
- University of Eastern Finland (100 participants, 30-minute sessions): sauna bathing lowered blood pressure, increased vascular compliance and raised heart rate similarly to medium-intensity exercise.
- Apple's Apple Watch handling guide lists wearing the watch in a sauna or steam room among the things to avoid.
- Long-term Finnish cohort findings on sauna use are observational: they show association, not that sauna bathing causes better heart health.
What happens to heart rate in a sauna?
Heat widens blood vessels and diverts blood to the skin. The heart beats faster to keep blood pressure up and carry heat away, and sweating adds fluid loss. The result is a heart rate in moderate-exercise territory while you sit still. Hotter rooms, longer sessions and dehydration push it higher.
Can I wear my Apple Watch in a sauna?
Apple lists wearing Apple Watch in a sauna or steam room among the things to avoid in its handling guidance, and notes that water resistance is not permanent. Many people leave the watch outside and use it for the part that matters most: the cool-down afterwards. Check Apple's current guidance for your model.
How do I track sauna recovery?
- Wear an Apple Watch (or another device that writes heart rate to Apple Health) as normal.
- Put the session in your calendar as an event, for example Sauna, 20:00 to 20:30.
- Open 70 BPM and tap the event to see only the heart-rate readings inside it, next to the rest of your day.
70 BPM is free to download for iPhone and reads from Apple Health on your device; see how it handles privacy.
Put the watch on as you step out and let it read for the next half hour. Look at how long your heart rate takes to fall toward your usual level. Compare sessions over several weeks rather than judging one.
How do I stay safe in a sauna?
- Drink water before and after, and skip alcohol around a session.
- Leave at once if you feel dizzy, faint, nauseous or your heartbeat feels wrong.
- If you have a heart condition or take blood-pressure medication, ask your doctor first.
Not medical advice. 70 BPM shows heart-rate data your watch has already written to Apple Health. It is not a medical device and cannot diagnose or treat anything. In an emergency, call your local emergency number (911 in the US, 112 in the EU, 999 in the UK). If your heart rate is often high at rest, or you have chest pain, dizziness or breathlessness, see a doctor.