<?xml version="1.0" encoding="UTF-8"?>
<urlset xmlns="http://www.sitemaps.org/schemas/sitemap/0.9">

  <!-- Core app pages -->
  <url><loc>https://heatstack.fitness/</loc><changefreq>weekly</changefreq><priority>1.0</priority></url>
  <url><loc>https://heatstack.fitness/calculators</loc><changefreq>monthly</changefreq><priority>0.8</priority></url>
  <url><loc>https://heatstack.fitness/calculators/calories</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/calculators/sweat</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/calculators/score</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/calculators/cold</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/calculators/hydration</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 1: Sauna Tracking -->
  <url><loc>https://heatstack.fitness/sauna-tracker</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/sauna-log</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-journal</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/how-to-track-sauna-sessions</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/best-sauna-app</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-session-tracker</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-progress-tracker</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 2: Sauna Calories -->
  <url><loc>https://heatstack.fitness/sauna-calories-burned</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/sauna-calorie-calculator</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/how-many-calories-does-a-sauna-burn</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/30-minute-sauna-calories</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/infrared-sauna-calories</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-vs-running-calories</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-weight-loss-calculator</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 3: Heart Rate -->
  <url><loc>https://heatstack.fitness/sauna-heart-rate</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/normal-heart-rate-in-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/is-150-heart-rate-in-sauna-safe</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-heart-rate-zones</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-and-cardiovascular-training</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-recovery-heart-rate</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 4: Hydration -->
  <url><loc>https://heatstack.fitness/sauna-hydration</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/how-much-water-after-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-electrolytes</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/best-electrolytes-for-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/how-much-sodium-after-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 5: Cold Plunge -->
  <url><loc>https://heatstack.fitness/cold-plunge</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/cold-plunge-temperature-guide</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/cold-plunge-duration</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/cold-plunge-benefits</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/cold-plunge-after-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/cold-plunge-recovery</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 6: Contrast Therapy -->
  <url><loc>https://heatstack.fitness/sauna-and-cold-plunge</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/contrast-therapy</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-before-cold-plunge</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/cold-plunge-before-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/how-long-between-sauna-and-cold-plunge</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/heat-and-cold-recovery</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 7: HeatStack Score -->
  <url><loc>https://heatstack.fitness/heatstack-score</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/what-is-a-good-heatstack-score</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/how-to-improve-your-heatstack-score</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/heatstack-score-vs-whoop-strain</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 8: Longevity -->
  <url><loc>https://heatstack.fitness/sauna-longevity</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/sauna-and-aging</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/how-often-should-you-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-and-life-expectancy</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-frequency-guide</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 9: Athletes -->
  <url><loc>https://heatstack.fitness/sauna-for-athletes</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/sauna-for-soccer-players</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-for-runners</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-for-cyclists</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-after-workout</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-recovery-protocol</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Cluster 10: Infrared Sauna -->
  <url><loc>https://heatstack.fitness/infrared-sauna</loc><changefreq>monthly</changefreq><priority>0.9</priority></url>
  <url><loc>https://heatstack.fitness/infrared-sauna-benefits</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/infrared-vs-traditional-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/best-infrared-saunas</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/infrared-sauna-temperature-guide</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Programmatic: Goals -->
  <url><loc>https://heatstack.fitness/sauna-for-fat-loss</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-for-sleep</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-for-recovery</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/sauna-for-stress</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Programmatic: Temperature -->
  <url><loc>https://heatstack.fitness/160-degree-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/170-degree-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/180-degree-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/190-degree-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

  <!-- Programmatic: Duration -->
  <url><loc>https://heatstack.fitness/10-minute-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/15-minute-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/20-minute-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/30-minute-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>
  <url><loc>https://heatstack.fitness/45-minute-sauna</loc><changefreq>monthly</changefreq><priority>0.7</priority></url>

</urlset>
