How to use it.
Chill it. Train. Hold it. That is the whole routine.
01 THE ROUTINE
CHILL IT. TRAIN. HOLD IT.
NIGHT
Chill
OvernightFridge, five hours at the least. Chill it after every session.DAY
Carry
Stays cold 10+ hIn the carry bag, before use.SESSION
Hold
Every restPick it up the moment the rest starts. One in each palm, bare hands. Do not squeeze.
It counts.
Between sets.
Keep holding as long as the break lasts.
Train two minutes, hold one.
The clock only runs while it is in your hand. One chill covers a full session: 30 to 35 minutes in your hand, not on the clock, about 90 to 105 minutes of training.
Studies of palm cooling have used it for up to 15 minutes at a time. Hu, Aihara and Hasegawa, 2026.
Your sport
FIND YOUR MOMENT.
Strength · Sets, with a rest
When
The moment you put the weight down.
How long
60 to 90 seconds, both hands.
If the rest is longer, keep holding.
CrossFit · Sets, with a rest
When
Between sets, and in any break the workout gives you.
How long
60 to 90 seconds, both hands. In longer breaks, keep holding.
On competition day, some athletes start cooler: see Before you start below.
HYROX · Sets, with a rest
When
Between stations, walking to the next one, and in every rest in training.
How long
60 to 90 seconds. In longer breaks, keep holding.
On competition day, some athletes start cooler: see Before you start below.
Running · Intervals, with a short rest
When
The moment the interval ends. Walk, jog or stand with it in your hands.
How long
60 to 90 seconds between sets. In longer breaks, keep holding.
Long runs and races give you no rest: start cooler instead. Before you start: hold as long as you like.
Rowing · Intervals, with a short rest
When
The moment the interval ends.
How long
60 to 90 seconds between sets. In longer breaks, keep holding.
Wet palms are fine.
Swimming · Intervals, with a short rest
When
At the wall, the moment the interval ends.
How long
60 to 90 seconds between sets. In longer breaks, keep holding.
Rest your arms over the edge and hold the handles on the deck. Wet palms are fine.
Cycling · Intervals indoors, continuous on the road
When
Indoors: the moment the interval ends. On the road: before you start, and in any stop.
How long
60 to 90 seconds. In longer breaks, keep holding.
On the road your hands stay on the bars, so start cooler. Before you start: hold as long as you like. On a warm road the heat builds across hours.
Triathlon · Intervals in training, continuous on race day
When
In training: the moment the interval ends. On race day: before you start, and in any break you get.
How long
60 to 90 seconds between sets. In longer breaks, keep holding.
Before you start: hold as long as you like.
Athletics · Sets, with a rest
When
Between throws, jumps and heats.
How long
60 to 90 seconds between sets. In longer breaks, keep holding.
Your work makes the heat. The weather decides how easily you lose it.
Climbing · Sets, with a rest
When
Between attempts, the moment you come off the wall.
How long
60 to 90 seconds. In longer breaks, keep holding.
Tennis · Rounds and breaks
Between efforts
The moment you sit down at the changeover.
In the breaks
Between sets, 60 to 90 seconds. In longer breaks, keep holding.
Before the start
See Before you start.
Padel · Rounds and breaks
Between efforts
The moment you sit down, between games.
In the breaks
Between sets, 60 to 90 seconds. In longer breaks, keep holding.
Before the start
See Before you start.
Football · Rounds and breaks
Between efforts
Only when you are off the pitch: on the bench or after you are subbed off. Not during play.
In the breaks
At half-time, hold the whole break.
Before the start
See Before you start.
Handball · Rounds and breaks
Between efforts
Every time you come off.
In the breaks
At half-time, hold the whole break.
Before the start
See Before you start.
Hockey · Rounds and breaks
Between efforts
On the bench, the moment you come off the ice. A shift's rest is short.
In the breaks
Between periods, hold the whole break.
Before the start
See Before you start.
Floorball · Rounds and breaks
Between efforts
On the bench, the moment you come off. A shift's rest is short.
In the breaks
Between periods, hold the whole break.
Before the start
See Before you start.
Basketball · Rounds and breaks
Between efforts
On the bench, and at timeouts.
In the breaks
Between quarters, 60 to 90 seconds. At half-time, hold the whole break.
Before the start
See Before you start.
Volleyball · Rounds and breaks
Between efforts
At timeouts.
In the breaks
Between sets, 60 to 90 seconds. In longer breaks, keep holding.
Before the start
See Before you start.
Rugby · Rounds and breaks
Between efforts
On the bench, if you come off.
In the breaks
At half-time, hold the whole break.
Before the start
See Before you start.
American football · Rounds and breaks
Between efforts
On the bench when your unit is off the field.
In the breaks
Between quarters, 60 to 90 seconds. At half-time, hold the whole break.
Before the start
See Before you start.
Baseball · Rounds and breaks
Between efforts
In the dugout, every time you come in from the field. Between half-innings.
In the breaks
When your team bats for a while, 60 to 90 seconds. In longer breaks, keep holding.
Before the start
See Before you start.
Combat sports · Rounds and breaks
Between efforts
Between rounds, in the corner. The whole break.
Before the start
See Before you start.
Bare palms. Wraps are fine as long as they leave the palm open.
Motorsport · Continuous, with few breaks
When
Before you get in. You cannot hold it in the car.
How long
Before you start: hold as long as you like.
Golf · Continuous, with few breaks
When
Before you start, and in any break you get.
How long
60 to 90 seconds. In longer breaks, keep holding.
On a warm course the heat builds across hours, which is when this is worth carrying.
Other
- Sets with a rest: hold the moment you put the weight down, 60 to 90 seconds. In longer breaks, keep holding.
- Intervals with a short rest: hold the moment the interval ends.
- Rounds and breaks: hold the moment you sit down or have a hand free. At half-time, hold the whole break.
- No real breaks: start cooler before you begin, and hold in any stop.
Do you stop and go again? Hold in every stop. If you never really stop, hold before you start.
03 EVERYTHING ELSE
How to chill it: fridge, freezer, first time
Five hours in the fridge, overnight is better. The freezer is faster but overshoots: let the pair rest at room temperature for an hour and a half, or rinse it under the tap for 30 to 60 seconds. The first charge is the long one: a full 24 hours in the fridge, not the freezer, before the first session. Stand the pair upright, toward the back and lower down, not in the door. A partial charge cools at full strength, it simply runs out sooner. In its carry bag the pair stays cold 10+ hours at room temperature, before you start using it.
Before you start, when your session gives you no rests
Before you start: hold as long as you like. On competition day, find your sport above: most of the time this is a training tool that also works on a competition day.
How it will feel
Calm, and after a minute you barely notice it. Cold should never be the sensation.
If it feels good, it is doing its job. Breathing settles. Heart rate comes down. The head clears a little before the next effort. Over a whole session, output holds steadier into your last sets.
If KYLA feels too cold, it is too cold: rinse it under tap water for 30 to 60 seconds and it is back in its working range. If your palms ever feel numb, stop, let the pair warm up, and start again later.
Both hands, or one at a time
Both, usually. One at a time roughly doubles your active time, minus a little to passive warming, but each rest moves less heat.
One handle in each palm is the standard between efforts. But the second handle does not double the effect: on its own, each handle gives its full effect, and using two at once adds about 70 percent on top of one.
That is worth knowing for really long sessions: use one handle at a time and you stretch the charge, so the cooling lasts deep into the day.
Gloves, wraps and chalk
Bare palms. Gloves come off in the break. Chalk does not block contact.
What moves the heat is skin against the surface, so the only thing that matters here is how much palm is in contact. Gloves come off in the break. Wraps are fine as long as they leave the palm open: where they cover it, that part is out of contact, so expect less from it. Chalk does not block contact.
How to care for it
Soap and water, then dry it. It is not fragile, and scratches change nothing.
When it is not in the fridge, store it at normal room temperature. Keep it away from long spells in direct sun or a hot car. Absorbing your heat is its job. Fighting the sun all day is not.
KYLA is not fragile. It is built for gym floors, chalk, dropped bags, and being passed between hands. Scratches and marks change nothing about how it works.
Good to know
Check with a healthcare professional first if circulation or sensitivity in your hands is a concern.
KYLA works with the body’s natural heat release. Most people can use it without any issues. If you have a condition that affects circulation or sensitivity in your hands, check with a healthcare professional before use. Avoid use on injured, numb, or broken skin.
Why it works, and what we have not tested yet: Published research →
Questions? Email hello@getkyla.com or use the contact form. We respond within one business day.
Now you know the routine.
It is one fridge, two handles and the rest you already take.
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