CoachingAnswer

CAN HEAT TRAINING RAISE MY FTP?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Yes. A 10–14 day heat training block can raise FTP by an estimated 15–30 watts by expanding plasma volume, increasing red blood cell mass, and improving cardiac output. These are the same mechanisms altitude training targets. The gains are well-documented in WorldTour contexts — Roadman's podcast covered Remco Evenepoel's protocol specifically — and the protocol works for amateurs on a turbo trainer at home.

KEY TAKEAWAYS

A 10–14 day heat block can add 15–30 watts through plasma volume expansion and increased red blood cell mass.
The mechanism is identical to altitude training — haematological adaptation, not just fitness.
Heat training raises performance at all temperatures, not just in hot conditions.
Gains begin reversing 2–3 weeks after stopping — time blocks before target events.

WHO THIS IS FOR

IS THIS YOU?

The amateur with a FTP plateau

Your training structure is solid but the number hasn't moved in months. A heat block may provide a physiological stimulus your normal training can't replicate.

The rider wanting altitude gains without the travel cost

You know altitude training moves performance — you want the same result from a protocol you can run at home.

THE ROADMAN VIEW

When the podcast covered Remco's heat protocol, the 20–30 watt FTP claim got people's attention. It sounds like a lot. But it's real, and it's not black magic — it's basic physiology. Plasma volume expansion means your heart pumps more blood per beat. More blood per beat means more oxygen delivered to muscles. More oxygen to muscles means higher sustainable power. The FTP number is, at its core, an oxygen-delivery number.

The mistake is treating heat training as a replacement for actual training. It isn't. What it does is sit on top of your existing fitness and enhance the underlying oxygen-delivery system. A rider who's undertrained won't get 30 watts from a heat block. A rider who's trained, structured, and close to their current ceiling will see more significant gains because the physiological limiter the block addresses is real and meaningful for them.

The other thing worth emphasising: the gains from a heat block show up at sea level, in cool conditions, on any ride. This isn't about riding better in the sun. The plasma volume you build makes you faster everywhere. That's why WorldTour teams are doing heat blocks before races in Scotland and the Alps, not just in Dubai or Australia.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Roadman Podcast — Remco heat training and FTP gainsRoadman Cycling, coaching pillar
The episode analysing Evenepoel's heat protocol documented the physiological mechanism behind reported FTP gains: plasma volume expansion of 4–10% increases cardiac stroke volume, which increases VO2max, which raises FTP. The 15–30 watt figure cited in WorldTour contexts reflects the combined haematological adaptation across a 10–14 day block.
Hear it: Remco's Heat Training: Why It Works & How to Gain From It
Roadman Podcast — 30-watt FTP protocolRoadman Cycling, coaching pillar
A dedicated episode to the heat-training-as-FTP-tool covered the exact protocol and expected gains: 10–14 days in elevated ambient temperature with post-ride passive heat exposure, targeting plasma volume expansion as the primary mechanism. The episode made explicit that the FTP gains are universal — they appear in sea-level, cool-weather performance, not just in hot conditions.
Hear it: Heat Training for Cyclists: +30 Watts FTP | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Run a baseline FTP test before the block
A ramp test or 20-minute test, rested, before starting your heat block gives you an honest pre-block FTP. Don't rely on memory — training power often feels better or worse without reflecting a true change.
Complete the full 10–14 day protocol
Daily sessions in 30–35°C with 20–30 minutes post-ride passive heat exposure, for 10–14 consecutive days. No shortcuts — the deeper haematological adaptation requires the full duration. Keep sessions at moderate intensity (zone 2 to low zone 3).
Retest 7–14 days after the block
Allow 5–7 days of normal training after the block to clear acute fatigue before retesting. An FTP test on the last day of the block will be deflated by fatigue, not representative of your new physiology.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEExpecting the FTP gain without completing the full protocol.
FIXPartial heat blocks (fewer than 10 days, or sessions without the post-ride passive period) deliver partial adaptation. The full protocol is what generates the full physiological response.
MISTAKETesting FTP during the heat block and concluding it didn't work.
FIXPower is typically lower during a heat block due to the additional cardiovascular demand. Test after the block, rested, to see the true adaptation.
MISTAKETreating the FTP gain as permanent.
FIXHeat adaptations decay in 2–4 weeks without maintenance. The gain is real but time-limited. Use it strategically before events, and run maintenance sessions to extend the window.

FAQ

FREQUENTLY ASKED QUESTIONS

How many watts can heat training add to FTP?

WorldTour applications report 15–30 watts in well-trained athletes after a complete 10–14 day block. The actual gain for any individual depends on their current training status, how strictly they follow the protocol, and their individual physiological responsiveness. Less-trained athletes often see larger relative gains.

Is heat training as effective as altitude training for FTP?

Heat training targets similar haematological pathways and produces overlapping FTP gains. Altitude training, particularly live-high train-low over 3–4 weeks, is generally the more powerful stimulus for red blood cell mass adaptation. For amateurs without altitude access, heat training is a highly accessible and cost-effective alternative.

Do I need to be fit before doing heat training?

A baseline of structured cycling fitness helps you get more from the protocol. A complete beginner will still adapt physiologically, but the FTP gain will be harder to distinguish from normal fitness progression. Heat training layered on top of established fitness produces the clearest, most attributable gains.

Can heat training replace altitude training?

It replicates much of the benefit, particularly plasma volume expansion. The elite consensus is that altitude is still the superior stimulus for haemoglobin mass adaptation over 3–4 weeks. But for most amateurs, the 80% of the benefit accessible from a home heat block is the honest practical answer.

Will heat training help my w/kg for climbing?

Yes — to the extent that raw FTP increases, your watts per kilo improves (assuming body weight stays stable). Heat training raises power output without adding mass, so it directly improves the power-to-weight ratio that climbing speed depends on.

RELATED EPISODES

HEAR THE CONVERSATIONS

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

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

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