Heat Acclimation Training (HAT)
Heat Acclimation Training (HAT)
Length
6 Weeks
Plan Description
Why take the risk that heat will end your race plans earlier than desired? This 6 week program incorporates 2 two week focused Heat Acclimation Training (HAT) blocks surrounded by 1 two week recovery/maintenance block. The plan should be applied over the final 6 weeks before the athlete's 'A'-Race and includes up to 24 scheduled Dry Sauna sessions. HAT adds significant physical stress on the athlete's body, and often coincides with high load pre-competition and low load competition (taper) training phase. Shifting HAT sessions to avoid the highest training volume day is encouraged. Additionally, the athlete should pay close attention to recovery and increase fluids intake, nutrient dense calories consumption, and sleep. It is recommended the dry sauna sessions be conducted immediately following an exercise bout that elevates the core body temperature.
The benefits to HAT is well documented. Research has shown athletes need 7 to 10 days of heat exposure in a row to experience adaptations. The adaptations include:
1) Improved Sweating Response. Sweating occurs sooner at lower temperatures.
2) Reduced Core Body Temperatures while Exercising and Increased Skin Blood Flow
3) Increased Total Body Water Retention and Plasma Volume
4) Increased Vo2Max, Power Output, and Time to Exhaustion
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Other
x4
|
01:27:00 | 00:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
01:27:00 | 00:30:00 |
Training Load By Week
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- Track your weight, sleep, hours, fatigue and stress while you train.
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$106.24 USD for the first year, billed yearly.