Elite athletes' heat training protocols

We asked elite athletes that we work with to share an insight into how they approach heat training in order to reap the performance benefits at hot races...

Lotto Dstny

The Lotto Dstny performance team and riders explain why they add extra layers during indoor training sessions...

Pro triathlete, Kyle Smith

"I've had some bad experiences racing in hot places like Kona in the past and so I was quite scared to race in the heat

"In the four weeks leading up to T100 Singapore, I did sauna sessions and I did three rides a week on the turbo without a fan (~9 hours total each week) at home. I wore a core sensor and aimed to get my body temperature up to above 38.5°C (101.3°F).

"Some days I could achieve that by wearing a normal jersey with the heater on, but during easier rides I had to properly layer up, put the heater on, put the dryer on and get it really hot and humid in the garage."

3x IRONMAN 70.3 winner, Danielle Lewis

"While it may be helpful to spend longer training blocks prepping for a key race in conditions you will experience on race day, it's not always convenient and can be costly.

"I have a good set-up at home and so I'll do some indoor cycling with limited fans or fans not blowing directly on me.

"And three weeks prior to an event in hot conditions, I start sauna protocol which includes 30 minutes per day immediately after the last session of the day.

"Early on in the heat prep, I weighed myself naked immediately before the sauna and immediately after the sauna to gauge fluid loss. Then I replaced that loss with 1.5 times water plus electrolytes after the session. The fluid loss was fairly consistent each sauna session, so I simply focused on re-hydrating after the sessions.

"For world championship level races in international locations, I aim to be at the venue at least one week prior to allow my body time to adjust to the time zone and to get acquainted with the course."

UTMB CCC 100 winner, Hayden Hawks

Pro ultrarunner Hayden Hawks explains how he planned to use sauna to help him prepare for the heat of Western States...

Pierre Meslet, 6th at the 2023 Marathon des Sables

"I'm juggling training with work and a young family, so it's not realistic for me to head out for a long training camp. 

"Instead, I find the easiest and cheapest way to heat train is to do ~60 minutes of indoor running or riding in a sauna suit. I do three-to-five sessions a week during the four weeks leading up to race day.

"I measured my sweat rate several times and in 2 different settings. First specifically for MDS; running on soft sand in full sun in Valencia in August. There I was losing between 1.5L and 1.6L of fluid per hour of moderate to intense effort. Then, ahead of The Coastal Challenge Costa Rica (TCC), I did the same in a heat chamber and lost between 2.3L and 2.5L of fluid per hour."

Further reading

• Should you be heat training?
• Could heat training enhance your performance in all conditions?
• Active vs. passive heat training: which is best?