Cold Plunge in Knoxville, Tennessee
What is PLUNJ
PLUNJ is a premium sauna and cold plunge studio built on the science of contrast therapy — the intentional alternation between heat and cold to amplify the benefits of both. At PLUNJ Knoxville, we've created a world-class facility where you can experience this transformative practice in a clean, temperature-controlled environment with expert guidance.
Looking to optimize your physical recovery, manage inflammation, enhance your mental state, or strengthen your resilience? Cold plunging combined with sauna delivers a science-backed protocol that Knoxville residents are incorporating into their wellness regimen.
Book a Session
Ready to discover the power of contrast therapy? Our 60-minute sessions provide complete access to both the sauna and cold plunge, with ample time for multiple rounds of the PLUNJ Regimen.
Cold Plunge Specifications
Our cold plunge pool is maintained at 45–50°F and is spacious enough to accommodate multiple people, creating an ideal balance between personal challenge and shared experience. This temperature is cold enough to trigger significant physiological adaptations — enhanced circulation, decreased inflammation, mood elevation, and mental sharpness — while remaining safe and manageable for first-timers.
Duration: Guests typically spend 30 seconds to 5 minutes immersed. Start conservatively and gradually extend your time as your body adapts. Your body's signals are your best guide.
Why 45–50°F? Scientific research demonstrates this range produces optimal benefits with manageable difficulty. It's challenging without being extreme.
PLUNJ Knoxville Information
Location:
7240 Kingston Pike Suite 140, Knoxville, TN 37919
Hours:
Monday – Thursday: 7:30 AM – 9:00 PM
Friday – Saturday: 7:30 AM – 10:30 PM
Sunday: 10:00 AM – 5:00 PM
Contact:
Phone: (865) 345-8600
Email: knoxville@plunj.co
Parking:
Free parking available on-site.
What's Included in a Session
Your 60-minute session at PLUNJ Knoxville includes complete facility access:
- Cold plunge pool maintained at 45–50°F (spacious enough for multiple guests)
- Dry sauna heated to 175–190°F with steam option
- Comfortable rest area with seating and towels
- Private bathrooms with full shower amenities, soap, shampoo, and conditioner
- Secure lockers for personal items
- Complimentary herbal tea and filtered water
- Access to the lounge for post-session recovery
First-time guests: Arrive 10–15 minutes early. Our team will orient you to the facility and answer any questions.
The PLUNJ Regimen
Knoxville guests typically follow this proven sequence:
- Sauna — 10–15 minutes at 175–190°F
- Transition — Step out, allow your body to cool slightly, rinse if preferred
- Cold plunge — 2–3 minutes at 45–50°F
- Rest — 3–5 minutes in our rest station to allow recovery
- Repeat — Complete 2–3 full cycles for maximum benefit
This alternation amplifies circulation, expedites recovery, and produces a remarkable shift in mood and energy. Most guests report noticeable improvements in focus, energy, and wellbeing after their first session.
Frequently Asked Questions
What should I bring?
Bring a swimsuit, water bottle, and flip-flops or sandals. Everything else is provided: towels, toiletries, herbal tea, and water.
How long is a session?
Standard sessions run 60 minutes. You have complete access to both facilities and can repeat the regimen as many times as desired.
Is cold plunging safe?
Yes, when practiced correctly and mindfully. Cold plunging is contraindicated for people with certain cardiac conditions or uncontrolled hypertension. Consult your physician if you have health concerns. Exit immediately if you experience dizziness, breathing difficulty, or anything else that feels wrong.
Can I bring a guest?
Absolutely. Book for multiple people through our online system, the PLUNJ app, or by calling (865) 345-8600.
What if I'm new to this?
Newcomers are very welcome. Begin with shorter plunge durations (30–45 seconds) and expand your time gradually. Our staff provides technique guidance to ensure your first experience is comfortable and effective.
Do I need prior experience?
No experience required. Cold plunging is a learnable skill. Our team supports you regardless of your background.
Memberships
Drop in as needed for resets, or commit to a membership to make contrast therapy part of your regular wellness routine. Memberships provide the best value for consistent practitioners — and benefits compound with regular practice.
Our membership plans are flexible and designed for various commitment levels. Whether you're just starting or already experienced with cold plunging, we have a plan aligned with your goals.
