Sauna 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 dedicated space where you can experience this practice the right way: in a clean, temperature-controlled environment with expert guidance and premium equipment.
Whether you're looking to accelerate recovery, reduce inflammation, boost mood, or simply reset your nervous system, heat therapy paired with cold plunging creates a powerful protocol that Knoxville locals are making part of their weekly wellness routine.
Book a Session
Ready to experience it for yourself? Our one-hour sessions give you full access to both the sauna and cold plunge, with plenty of time to complete multiple rounds of the PLUNJ Regimen.
Sauna Specifications
Our dry sauna is heated by a premium electric stove and operates between 175–190°F with approximately 20% humidity. This temperature range is hot enough to trigger powerful physiological responses — increased circulation, improved recovery, detoxification, and mental clarity — without being so extreme that it's uncomfortable for beginners.
Duration: Most guests spend 10–15 minutes in the sauna during a typical session. The heat builds gradually, so start conservatively and increase your time as you acclimate. Listen to your body and exit if you feel lightheaded or uncomfortable.
Steam capability: Pour water over the rocks to create a burst of steam, which increases humidity and intensifies the experience. This is optional and entirely up to your preference.
Why 175–190°F? Research shows this temperature range delivers maximum health benefits while maintaining a safe, accessible experience for most people. It's hot enough to matter, but not so hot that safety becomes a concern.
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 full access to everything in our space:
- Dry sauna heated to 175–190°F with premium electric stove and steam capability
- Cold plunge pool maintained at 45–50°F (spacious enough for multiple guests)
- Rest station with comfortable seating and complimentary towels
- Private bathrooms with showers, soap, shampoo, and conditioner
- Secure lockers for your belongings
- Complimentary herbal tea and fresh water throughout your visit
- Access to the lounge for post-session relaxation
First-time guests: Arrive 10–15 minutes early to get oriented with our staff. They'll walk you through the facility and answer any questions before your session begins.
The PLUNJ Regimen
Most guests follow this proven protocol for their sauna experience near Knoxville:
- Sauna — 10–15 minutes at 175–190°F
- Transition — Step out, cool down for a moment, rinse if desired
- Cold plunge — 2–3 minutes at 45–50°F
- Rest — 3–5 minutes in our rest station to let your body regulate
- Repeat — Complete 2–3 full rounds for maximum benefit
This rhythm drives circulation, accelerates recovery, and produces a mood and energy shift that's hard to describe until you've felt it. Most guests report feeling better mentally and physically after their first session — and many become regulars within weeks.
Frequently Asked Questions
What should I bring?
Bring a swimsuit, a water bottle, and flip-flops or sandals if you prefer. Everything else is provided: towels, toiletries, tea, and water.
How long is a session?
Standard sessions are 60 minutes. During that time you'll have full access to both the sauna and cold plunge, and can complete as many rounds of the regimen as you like.
Is sauna use safe?
Yes, when done properly and with common sense. Sauna is not recommended for people with certain heart conditions or uncontrolled high blood pressure. If you have any health concerns, consult your doctor first. Always exit if you feel lightheaded, nauseous, or otherwise unwell.
What if I'm new to sauna?
Beginners are welcome. Start with shorter sessions (5–10 minutes) and build from there. Our staff can provide guidance on proper breathing and technique to make your first experience comfortable and effective.
Can I bring a guest?
Absolutely. You can book sessions for multiple people. Select the number of guests when booking online, through the PLUNJ app, or by calling us at (865) 345-8600.
Should I pour water on the rocks?
Adding water is entirely optional. It increases humidity and intensifies the heat, which some people prefer and others don't. Experiment and see what feels best for you.
What are the benefits of sauna?
Regular sauna use has been linked to improved cardiovascular health, reduced inflammation, faster muscle recovery, better sleep, improved mood and mental clarity, and stronger immune response. The benefits are cumulative with regular practice.
Memberships
Drop in whenever you need a reset, or commit to a membership and make sauna and contrast therapy part of your weekly wellness routine. Memberships offer the best value for regular practitioners — and the results are cumulative.
Our membership plans are flexible and designed for different commitment levels. Whether you're a first-timer or a seasoned sauna user, there's a membership that fits your goals.
