FIRE AND ICE.
CONTRAST THERAPY.
Cycle between 170-190°F sauna heat and 39-45°F cold plunge. The vascular pump effect accelerates recovery, crushes inflammation, and triggers a flood of endorphins. This is how you evolve.
login Walk in today. No appointment needed. Open 7 days a week.
info WHAT IS CONTRAST THERAPY?
Contrast therapy is the deliberate practice of alternating between extreme heat and extreme cold. At Evolve, you cycle between our Norwegian sauna (170-190°F) or infrared saunas (130-150°F) and cold plunges maintained at 39-45°F.
This rapid temperature cycling creates a vascular pump effect - blood vessels dilate in the heat and constrict in the cold - flushing metabolic waste, delivering fresh nutrients, and triggering a cascade of recovery benefits that neither modality achieves alone.
EXPLORE THE BENEFITS
science THE SCIENCE BEHIND THE CYCLE
When you move from sauna heat to cold plunge, your body activates powerful physiological responses:
- monitor_heart Vascular pump flushes lactic acid and metabolic waste
- shield Immune system activates - white blood cell production spikes
- bolt Norepinephrine surges 200-300% for focus and mood
- local_fire_department Heat shock proteins repair damaged cells and reduce inflammation
- psychology Endorphin release creates natural euphoria and pain relief
- dark_mode Improved sleep quality through deep nervous system reset
thermostat THE EVOLVE CONTRAST PROTOCOL
Our signature fire and ice flow. 3-5 rounds. 60-90 minutes total. Walk in and follow this proven sequence.
WARM UP - SAUNA HEAT
Begin with 10-15 minutes in the Norwegian sauna (170-190°F) or infrared sauna (130-150°F). Let your core temperature rise, your pores open, and your muscles fully relax. Breathe deeply.
SHOCK - COLD PLUNGE
Move directly into the cold plunge at 39-45°F. Stay 2-4 minutes. Your blood vessels constrict rapidly, flushing metabolic waste and triggering a massive norepinephrine release. Control your breathing.
REPEAT - 3 TO 5 ROUNDS
Cycle back to sauna heat. Each round amplifies the vascular pump effect. By round 3, your body is flooding with endorphins, heat shock proteins, and anti-inflammatory compounds. Most members do 3-5 rounds per session.
RECOVER - REST AND INTEGRATE
Finish with 5-10 minutes of rest. Sit in the lounge, use the BrainTap, or relax in a massage chair. Let your nervous system settle. The euphoria and clarity will stay with you for hours.
format_list_numbered YOUR CONTRAST THERAPY VISIT
WALK IN ANYTIME
No appointment needed. Show up during open hours, check in at the front desk, and head to the sauna and cold plunge area.
START YOUR CYCLE
Choose Norwegian sauna or infrared sauna for the heat phase. Our Lab Techs will guide first-timers through the optimal contrast protocol.
FIRE, ICE, REPEAT
Cycle between hot and cold 3-5 times. Stay 60-90 minutes total. Leave feeling euphoric, recovered, and alive.
science WHY CONTRAST THERAPY WORKS
Vascular Pump Effect
Rapid cycling between vasodilation and vasoconstriction creates a powerful pumping action that flushes waste and delivers nutrients deep into tissue.
Accelerated Recovery
Athletes and weekend warriors recover 2-3x faster. Contrast therapy clears lactic acid, reduces DOMS, and restores range of motion after intense training.
Immune System Boost
Cold exposure increases white blood cell count while heat activates immune response. Combined, contrast therapy trains your immune system to respond faster.
Endorphin Flood
The temperature shock triggers massive endorphin and norepinephrine release. Most members describe a natural high that lasts hours after their session.
Reduced Inflammation
Heat shock proteins from sauna exposure combined with cold-induced vasoconstriction create a powerful anti-inflammatory response throughout the body.
Mental Resilience
Voluntarily entering extreme cold after intense heat builds mental toughness and stress tolerance. Your ability to stay calm under pressure improves with every round.
"Cold invites truth. Heat invites change.- On the wall at Evolve Social Wellness Space
In the cycle of fire and ice, we come back to center - each time closer to our truest self."
thermostat TWO HEAT SOURCES. YOUR CHOICE.
Norwegian Sauna (170-190°F): Texas's largest - a 40-person traditional sauna with intense dry heat. The classic choice for contrast therapy. Faster core temperature rise, more intense heat shock protein activation.
Infrared Sauna (130-150°F): Private Clearlight infrared suites with deep-penetrating heat. Gentler on the lungs, deeper into muscle tissue. Ideal for beginners or those who prefer a more meditative heat phase.
TRY BOTH - DAY PASS $30
military_tech WHY EVOLVE IS DIFFERENT
Not all contrast therapy is created equal. See how Evolve stacks up.
format_quote WHAT MEMBERS ARE SAYING
Rated 5.0 on Google from 64 reviews. Here's what real members think.
"The sauna-to-cold-plunge combo is unreal. I walked in sore from a half marathon and left feeling ten years younger. Everything is included in one price with no hidden fees, no upsells."
"I was nervous my first time but the Lab Techs walked me through everything. Now I come three times a week. Red light, compression, then sauna. My body has never felt this good."
"No appointments, no pushy sales. Walk in, use everything, leave feeling incredible. My wife and I come together every weekend. It's become our favorite ritual."
bolt FEEL THE DIFFERENCE OR IT'S FREE
First time trying contrast therapy? If you don't feel noticeably different after your first session, talk to our team. We stand behind the experience. Your membership includes a 30-day money-back guarantee.
sell SIMPLE PRICING. EVERYTHING INCLUDED.
Every plan includes full access to all 20+ modalities. No hidden fees. No per-service charges.
First visit special (reg. $49)
- check_circle Full access to all 20+ modalities
- check_circle No membership required
- check_circle Lab Tech orientation included
- check_circle Stay as long as you want
Only $19.92 per visit
- check_circle 12 visits per month
- check_circle All 20+ modalities included
- check_circle Bring a guest for $20
- check_circle HSA / FSA eligible
- check_circle Rate locked for life
$29.75 per visit
- check 4 visits per month
- check All 20+ modalities included
- check Bring a guest for $30
- check HSA / FSA eligible
$24.88 per visit
- check 8 visits per month
- check All 20+ modalities included
- check Bring a guest for $25
- check HSA / FSA eligible
- check Rate locked for life
Come every day
- check Unlimited visits
- check All 20+ modalities included
- check Bring a guest for $20
- check HSA / FSA eligible
- check Rate locked for life
verified_user 30-day money-back guarantee on all memberships. HSA/FSA eligible.
group CONTRAST THERAPY IS BETTER TOGETHER
Bring a friend, bring your partner, bring your team. The shared experience of pushing through heat and cold creates bonds that go beyond a typical workout. Evolve is a social wellness space - designed for people who do hard things together.
First-time local guests are always free when they come with a member. Introduce someone to the fire and ice experience and watch them light up after their first round.
START YOUR CONTRAST JOURNEYgrid_view COMPLETE YOUR RECOVERY STACK
Contrast therapy is just the beginning. Every visit includes access to all 20+ modalities.
2601 S I-35 Frontage Rd, Suite B600
Round Rock, TX 78681
Open Daily: 10 AM - 8 PM
help FREQUENTLY ASKED QUESTIONS
No. Evolve is 100% walk-in. Just show up during open hours and check in at the front desk. No booking, no scheduling, no waiting.
Everything. One Day Pass gives you full access to all 20+ modalities including sauna, cold plunge, red light therapy, compression, massage chairs, BrainTap, stretching, and more. No per-service fees.
Bring a swimsuit, water bottle, and optionally a towel and headphones. We have changing rooms on-site. The space is casual and relaxed. No special gear needed.
Most members spend 60-120 minutes per visit. You move at your own pace. There's no time limit. Build your own recovery flow based on how you feel that day.
Yes. Many of our services are HSA/FSA eligible. We provide receipts and documentation for your health savings account provider. Ask our front desk team for details.
Absolutely. First-timers get a guided orientation from our Lab Techs who explain every modality, suggest starting flows, and help you ease in at your own pace. You are always in control.
Evolve Round Rock is at 2601 S I-35 Frontage Rd, Suite B600, Round Rock, TX 78681, right off I-35. Easy access from Austin, Cedar Park, Pflugerville, and Georgetown.
Yes. Memberships start at $119/month for 4 visits. All memberships include full access to every modality, HSA/FSA eligibility, and your rate is locked for life. No price increases, ever.
local_fire_department EXPERIENCE THE FIRE AND ICE PROTOCOL TODAY
Walk in. No appointment. Cycle between 190°F sauna and 39°F cold plunge. Leave feeling euphoric, recovered, and alive. Day pass just $30.
mail Questions? Email mail [email protected]