CoachingAnswer

DOES HEAT TRAINING HELP EVEN FOR A COOL-WEATHER RACE?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The rider targeting a cool event

Your goal race is in mild conditions and you wonder if heat work is pointless.

The amateur who can't reach altitude

You want an accessible aerobic edge without a mountain training camp.

THE ROADMAN VIEW

Most riders think heat training is only for hot races — sweat it out now so you don't blow up in a July sportive. That's a real benefit, but it undersells what's actually happening. The headline adaptation from a heat block is plasma volume expansion: your body responds to repeated heat stress by increasing the fluid portion of your blood, which improves cardiovascular efficiency. And crucially, that adaptation doesn't switch off when the weather cools.

This is why heat training has earned the nickname 'poor man's altitude'. Altitude camps aim to boost the oxygen-carrying side of your blood; heat work boosts the volume side, and both feed into the same goal of a more capable aerobic system. The podcast dug into exactly this with the breakdown of Remco's heat training and why it works — the gains are physiological, not just about tolerating temperature. For an amateur who can't disappear to a mountain for three weeks, a heat block done at home is one of the few genuinely accessible levers on aerobic performance.

The honest caveat is that it's a real training stress, not a free hack. As the World Tour coaches Anthony has spoken to treat it, heat work is a dosed block — a set number of structured sessions, properly fuelled and hydrated, with recovery built in. Done randomly it just cooks you. Done deliberately in the weeks before a target — hot or cool — it can hand you an aerobic edge most amateurs leave on the table.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Roadman PodcastOn Remco's heat training and why it works
The core adaptation from heat training is plasma volume expansion — an increase in blood volume that improves aerobic function. Because it's a physiological change rather than mere heat tolerance, the benefit transfers to performance in cool conditions too.
Hear it: Remco's Heat Training: Why It Works & How to Gain From It
Dan LorangHead of Performance, Red Bull–Bora–Hansgrohe
World Tour teams use heat blocks deliberately as an accessible aerobic stimulus, not just as preparation for hot races. Dosed correctly — structured sessions with proper fuelling and recovery — it's a legitimate tool for amateurs who can't access altitude.
Hear it: 13 Years Of Coaching Pros: What Amateurs Don't Know

PRACTICAL APPLICATION

DO THIS WEEK

Run a structured block, not random sweating
Aim for roughly 5–10 heat sessions over a couple of weeks — controlled heat exposure on the bike, or a sauna protocol after riding — rather than occasional hot rides. The adaptation needs a consistent dose.
Time it before your target
Schedule the block in the weeks leading into your event. Plasma volume gains build over the block and then taper, so finish heat work a little before the race, not the day before.
Fuel and hydrate the sessions hard
Heat work is a real stress. Hydrate with electrolytes and fuel properly so you can complete the block without digging a recovery hole, and keep the rest of your week appropriately easy.
Keep your normal aerobic training underneath
Heat work supplements your training; it doesn't replace your Zone 2 base and key sessions. Layer the block on top of, not instead of, your usual structure.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKESkipping heat training because your race is cool.
FIXThe plasma-volume adaptation benefits performance in any conditions. A cool target is not a reason to skip a heat block.
MISTAKETreating heat training as random hot rides.
FIXIt needs a deliberate dose — a structured block of sessions. Occasional sweating doesn't drive the adaptation.
MISTAKEUnder-fuelling and under-hydrating heat sessions.
FIXHeat work is a real stress. Hydrate with electrolytes, fuel properly, and build in recovery so the block helps rather than breaks you.

FAQ

FREQUENTLY ASKED QUESTIONS

Does heat training only help in hot races?

No. While it does improve heat tolerance, its main adaptation — plasma volume expansion — is an aerobic benefit that carries over to cool conditions too. That's why it's useful even when your target event is in mild weather.

Why is heat training called 'poor man's altitude'?

Because, like altitude training, it aims to improve your blood and aerobic system — altitude works on oxygen-carrying capacity, heat on plasma (blood) volume. Heat work is far more accessible, since you don't need a mountain or an altitude tent.

How long does a heat-training block take?

Typically a couple of weeks of consistent exposure — roughly 5–10 sessions, whether structured heat rides or post-ride sauna protocols. The adaptation needs a regular dose over that window rather than occasional hot sessions.

How long do the benefits of heat training last?

Plasma volume gains build over the block and then fade over a few weeks once heat exposure stops, so time the block to finish close to — but not on top of — your target event to carry the benefit into race day.

Can I heat train using a sauna instead of riding in heat?

Yes. Post-ride sauna sessions are a well-used way to apply heat stress and drive plasma volume adaptation, and they're convenient if you can't ride in heat. The same rules apply: do it as a consistent, dosed block and hydrate well.

Is heat training safe for amateurs?

Done sensibly, yes — but it's a genuine stress. Hydrate with electrolytes, fuel the sessions, build in recovery, and stop if you feel unwell. Beginners should ease into the dose rather than attempting a full pro protocol straight away.

RELATED EPISODES

HEAR THE CONVERSATIONS

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

13 Years Of Coaching Pros: What Amateurs Don't Know

Jonas Abrahamsen: 18kg Weight Gain & Pro Winter Training