This 6 week plan has been used by myself and also a number of athletes that I coach to great effect. It can serve two purposes, firstly for acclimation to race in a hotter than usual climate or for a little performance boost. Yes heat training can also help elevate your performance as well as prepare you for the heat.

The key aspect to this plan is that over the 6 weeks you need to ensure you are able to complete most if not all the sessions, as ever there is an accumulative stress response and if you miss several sessions then the effects will be diminished.

Also you don’t want to be doing high intensity whilst you are in the initial base period of the heat work, so if you want to be racing during this time then I’d suggest not doing this as you will feel lethargic and your power might be a bit lower than normal until you fully adapt.

Who is this plan for, well it’s not for beginners or someone who is new to training. This would suit someone who already has a pretty high level of fitness and is looking to ice the cake ahead of either a short stage race or big one day event like a Gran Fondo / Sportive. #Marmotte #Mallorca 312 #Mallorca Masters Stage Race.

Key considerations before attempting heat training.

• Health First: Heat stress is a serious physiological challenge. Listen to your body. Nausea, dizziness, cessation of sweating, or confusion are signs to stop immediately. Hydrate aggressively before, during, and after every session.

• Performance Dip: The first 1-3 weeks will feel harder and your power output will likely be lower. This is normal. The adaptation is happening. The payoff comes in weeks 4-6 and beyond.

• Front-Loaded Heat: The first 3 weeks prioritize heat exposure to drive adaptations. The final 3 weeks reduce the artificial heat stress, allowing you to express your fitness with higher power outputs in a normal environment.

• Individualization: This is a template. Adjust based on your life stress, recovery, and how you feel.

• Consult a Physician: If you have any underlying health conditions (e.g., cardiovascular issues), consult a doctor before beginning heat training.
The Science of the Plan

• Heat Adaptations: The early weeks stimulate plasma volume expansion, improved sweat rate (earlier onset, more dilute sweat), and reduced cardiovascular strain. This makes you more efficient in the heat.

• Training Progression: The plan follows a classic structure:
o Base/Adaptation (Weeks 1-3): Higher volume, heat focus, lower intensity.
o Build/Intensity (Weeks 4-6): Lower volume, reduced heat stress, introduction of threshold and VO2 Max work.

How to Implement the "Heat" Aspect

• Indoor Trainer: The most controlled method. Do your scheduled sessions in a room with no fan and with extra layers (long sleeve jersey, leg warmers, hat). Aim for a room temperature of ~28-32°C (82-90°F). Do NOT try to create an extreme sauna; the goal is consistent, manageable heat stress.

• Outdoors: If you live in a hot climate, simply train during the hottest part of the day. This is less controlled but very effective.

• Post-Trainer Sauna/Hot Bath: This is passive heat training, a 20-30 minute sauna/hot bath session immediately after your workout can also stimulate heat adaptations. Stay hydrated.

Overview of the 6-Week Training Plan
• Week 1: Heat Acclimation Introduction
• Week 2: Heat Base Building
• Week 3: Peak Heat Load
• Week 4: Heat Reduction / Intensity Introduction
• Week 5: Intensity Focus
• Week 6: Peak

For each week i provide additional notes in the plan to help guide you through the process.
Although if you do have any questions please reach out to me.
All the best.