Heat Training for Cyclists – How to Include Heat in a Training Program
This short how-to explainer with PDF download is an accompaniment to the recent article on Heat Training for Cyclists by Dr David de Klerk.
The Protocol
Indoor Setup
Set up your indoor trainer in a warm room. Wear full winter kit: thermal base layer, long sleeve jersey, thermal tights, and consider adding a rain jacket. Turn off all fans and close windows.
Set Your Intensity
Ride at Zone 2 (60–70% FTP). This should feel conversational if it weren't for the heat. The heat provides the training stimulus—not the intensity.
Duration: 50 Minutes
Maintain steady Zone 2 power for 50 minutes. Start with a 10–15 minute warm-up, then 50 minutes of heat exposure, followed by cool-down as needed.
Frequency Schedule
Building Phase: 5 sessions per week for 5 weeks
Maintenance Phase: 3 sessions per week for 3 weeks
Hydration Strategy
Limit fluid intake during the session—controlled dehydration is part of the stimulus. Weigh yourself before and after. Aim for 2–3% body weight loss during the session.
Monitor Core Temperature (Optional)
If you have a Core sensor or similar device, aim for core temperature around 38.5°C (101.3°F). However, this isn't essential—controlled dehydration and elevated RPE are reliable indicators.
Track Your Progress
Record: (1) Body weight before/after, (2) Average power and HR, (3) RPE for the session, (4) How you felt. Work with an S2S coach or qualified physiologist to analyse training response, track adaptation and fitness trends.
Key Points to Remember
Heat ≠ Hard
Keep the intensity at Zone 2. The heat provides the training stimulus, not high power output. Going too hard defeats the purpose.
Dehydration Drives Adaptation
Controlled dehydration during sessions triggers plasma volume expansion. Always rehydrate fully afterwards—this is when the adaptation happens.
Altitude Alternative
Research shows 5 weeks of heat training increases haemoglobin mass by 2–4%, comparable to altitude camps. More accessible and easier to manage.
Manage Total Load
Heat training adds physiological stress. These sessions should replace easy rides, not be added on top. Monitor recovery carefully.
Track Trends, Not Sessions
One hard session doesn't mean it's not working. Look for improvements over 2–3 weeks: lower HR, better heat tolerance, faster recovery.
Not for Everyone
If you have cardiovascular issues, blood pressure concerns, or heat sensitivity, consult a physician first. Always stop if you feel unwell.
Download the Protocol
Get the complete heat training protocol as a printable PDF to keep by your trainer.
Download PDF
Work With an S2S Coach
Whether you're optimising performance for a specific race or building long-term aerobic capacity, our coaches design individualised programmes around your physiology, goals, and schedule.
