RecoveryAnswer

CAN A SAUNA IMPROVE CYCLING PERFORMANCE?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Yes — used correctly, sauna sessions post-ride trigger real physiological adaptations. Three to four post-exercise sauna sessions per week, each 20–30 minutes at 80–100°C, can expand plasma volume and improve endurance performance in a similar way to heat training. The Roadman podcast covered infrared sauna use specifically — the evidence for endurance adaptation is emerging, particularly for post-ride recovery and cardiovascular stress.

KEY TAKEAWAYS

Post-ride sauna (20–30 min, 80–100°C) 3–4 times per week drives plasma volume adaptation.
The timing matters — sauna after training amplifies the heat adaptation signal without stacking fatigue on fresh sessions.
Infrared saunas operate at lower temperatures (50–60°C) but deliver similar cardiovascular stress.
Sauna also supports recovery via improved sleep quality and parasympathetic nervous system activation.

WHO THIS IS FOR

IS THIS YOU?

The gym or health club member

You have sauna access and want to know if it's worth adding to your training week systematically.

The rider looking for a heat training alternative

You don't have a warm room or want an easier way to stack heat adaptation into your week.

THE ROADMAN VIEW

Saunas are one of those things that felt like wellness-industry noise until the physiology caught up with the claims. Anthony covered infrared saunas specifically on the podcast, and the picture that emerged was interesting: the cardiovascular stress of a post-ride sauna session is real, the plasma volume response is measurable, and the recovery benefits — particularly for sleep — are well supported.

The key is post-ride. Using a sauna before training impairs performance and adds fatigue. After training, when you're already warm and your core temperature is elevated, extending that heat exposure in a sauna stacks the adaptation signal without adding much additional load. It's a way to get some of the benefit of a formal heat training block without restructuring your whole training environment.

For riders who have regular gym or health club access, this is genuinely low-hanging fruit. Three or four sauna sessions per week, 20–30 minutes each, positioned after training — not before, not as a standalone protocol — adds up over a season. It's not a substitute for proper heat training before a key event, but it's a consistent, low-effort adaptation stimulus that most people aren't using.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Roadman Podcast — infrared sauna for athletesRoadman Cycling vlog, coaching and recovery pillar
The episode examined the physiological case for infrared sauna use in athletes: cardiovascular stress comparable to moderate exercise, elevation in growth hormone, and improvements in recovery markers. For cyclists, the most relevant mechanism is the heat adaptation pathway — plasma volume expansion from repeated thermal stress.
Hear it: Are Infrared Sauna's good for athletes? - Vlog #020
Roadman Podcast — heat training and FTP gainsRoadman Cycling, heat adaptation protocol
The heat training protocol coverage established that any consistent thermal stress — whether from a turbo trainer in a hot room or post-ride sauna sessions — triggers the same plasma volume and haematological adaptation pathway. The stimulus, not the source, is what drives the response.
Hear it: Heat Training for Cyclists: +30 Watts FTP | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Add sauna immediately post-ride
Within 15–30 minutes of finishing your training session, spend 20–30 minutes in the sauna. Your core temperature is already elevated — extending it compounds the thermal adaptation signal. Bring at least 500ml of water.
Target 3–4 sessions per week
Consistency drives adaptation. Three to four post-ride sauna sessions weekly, maintained across several weeks, is the evidence-based target. Less than twice a week is unlikely to drive meaningful physiological change.
Prioritise hydration before and after
You're already sweating from the ride. The sauna will push fluid loss significantly further. Weigh yourself before the session if you have concerns — replace each 0.5kg of weight loss with approximately 750ml of fluid and electrolytes.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEUsing the sauna before training as a warm-up.
FIXPre-session sauna depletes plasma volume and raises core temperature before exercise, which impairs performance. Always put the sauna after the session.
MISTAKETreating a single weekly sauna as a training intervention.
FIXOne session a week maintains some recovery benefits but is unlikely to drive progressive adaptation. Aim for at least three times weekly for measurable physiological change.
MISTAKEStaying in too long on the first week.
FIXStart with 15-minute sessions and build to 20–30 minutes over 2–3 weeks. Heat adaptation takes time — pushing too long too soon causes excessive fatigue and dehydration.

FAQ

FREQUENTLY ASKED QUESTIONS

Is an infrared sauna as effective as a traditional sauna for cyclists?

Infrared saunas operate at lower ambient temperatures (50–60°C vs 80–100°C for traditional) but produce similar core temperature elevation and cardiovascular stress. The evidence base for traditional saunas is stronger, but infrared is a practical alternative for those who find high temperatures intolerable.

How long does it take for sauna adaptation to show in performance?

Plasma volume changes begin within 5–7 days of consistent use. Measurable performance benefits typically emerge after 3–4 weeks of regular post-ride sauna sessions. Don't expect to feel faster after a few sessions.

Can sauna replace heat training before a hot event?

For full heat acclimatisation before a hot-weather race, a dedicated heat training protocol is more reliable than sauna alone. But post-ride sauna sessions over several weeks will build meaningful background adaptation that helps.

Will sauna interfere with my recovery?

Post-ride sauna adds a recovery cost via fluid loss and cardiovascular stress. Manage this with good hydration, keep sessions to 20–30 minutes, and don't use the sauna after your hardest sessions of the week if you're already carrying significant fatigue.

Should I eat after the sauna or before?

After. Eating before sauna impairs the experience and can cause nausea. After sauna, eat a proper recovery meal with carbohydrates and protein within 30–60 minutes, alongside your hydration.

Can I use an ice bath after the sauna for contrast therapy?

You can, but be aware that cold water immersion immediately after a heat session counteracts some of the cardiovascular adaptation stimulus. If your goal is heat adaptation, wait at least an hour before cold immersion. If your goal is pure recovery, contrast therapy is fine.

RELATED EPISODES

HEAR THE CONVERSATIONS

Are Infrared Sauna's good for athletes? - Vlog #020

Heat Training for Cyclists: +30 Watts FTP | Roadman Cycling

Remco's Heat Training: Why It Works & How to Gain From It