CoachingAnswer

HOW DO I DO HEAT TRAINING AT HOME?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The time-crunched amateur with a turbo trainer

You can't travel to altitude or a warm climate but want the same physiological edge before a target event.

The rider with a target sportive or race in summer

A hot-weather event rewards preparation. Arriving acclimatised means your body isn't scrambling to adapt on race day.

THE ROADMAN VIEW

The beauty of heat training at home is that it requires almost nothing. Anthony covered the protocol on the podcast after looking at how Remco Evenepoel's team was using structured heat blocks ahead of the big races. The conclusion was clear: this isn't just for WorldTour teams with climate chambers and performance scientists. The same adaptation happens when you ride your turbo in a warm room and sit in your kit afterwards.

The key is not turning it into a suffer-fest. The mistake riders make is treating a heat session as a reason to go harder, layering interval fatigue on top of thermal stress. That's how you accumulate too much load and derail the rest of your training week. Keep the sessions moderate. The room temperature is doing the adaptation work. Your legs just need to be moving.

And the post-ride period is not optional. Staying in the heat for 20–30 minutes after you stop riding is where much of the plasma volume stimulus happens. Your core temperature is already elevated. Staying dressed — no cold shower, no fan on full blast — extends that signal. It's uncomfortable, but it's short, and it's what makes the difference between a hot training ride and an actual heat adaptation protocol.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Roadman Podcast — Remco heat training protocolRoadman Cycling, coaching pillar
The episode covering Evenepoel's pre-race heat protocol described the at-home application explicitly: turbo trainer sessions completed in elevated ambient temperature, followed by 20–30 minutes of passive heat exposure in kit. The adaptation mechanism is plasma volume expansion — measurable within 5–7 days and peaking at around day 12.
Hear it: Remco's Heat Training: Why It Works & How to Gain From It
Roadman Podcast — 30-watt FTP protocolRoadman Cycling, heat training FTP gains
The heat protocol episode gave the step-by-step home setup: minimal airflow, 30–35°C room, moderate riding effort, 20–30 minutes passive heat exposure after riding. Consistent application across 10–14 days produces FTP gains in the 15–30 watt range.
Hear it: Heat Training for Cyclists: +30 Watts FTP | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Set up your heat environment
Ride your turbo in a room you can warm to 30–35°C. Close windows, turn off fans. If your room doesn't get that warm, ride in cycling kit with an extra layer and a minimal fan — enough airflow to prevent overheating but not enough to cool you down significantly.
Keep sessions moderate and consistent
60–90 minutes at zone 2 to low zone 3 is the target for most sessions during the block. After you stop, stay on the bike or sit in the warm room in your kit for 20–30 minutes. Resist the cold shower for at least half an hour.
Hydrate aggressively throughout
Plasma volume expansion requires fluid availability. Add 500–750ml of electrolyte drink per session beyond your normal intake. Weigh yourself before and after a session — if you've lost more than 2% of body weight, you're not drinking enough.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEUsing a full fan during the session and wondering why it's not working.
FIXA powerful fan defeats the purpose of heat training by keeping core temperature low. Remove it or point it away. A small amount of airflow is acceptable for safety — not enough to cool you.
MISTAKEJumping straight into cold water after the session.
FIXThe 20–30 minute passive heat period post-ride is a core part of the protocol. Cold water immediately after the session cuts the adaptation signal short.
MISTAKEContinuing a full training load alongside the heat block.
FIXThe heat block is a deliberate physiological stressor. Reduce other training to manageable levels — hard sessions and heat exposure on the same day will accumulate fatigue faster than adaptation occurs.

FAQ

FREQUENTLY ASKED QUESTIONS

Do I need a specific room temperature for heat training at home?

30–35°C is the target. Below 28°C the thermal stimulus is weaker; above 38°C the fatigue and safety risk climbs sharply. If you can't measure room temperature precisely, aim for a room where you're sweating heavily within 10 minutes of starting — that's roughly right.

Can I use a hot bath instead of a turbo trainer?

Yes. Immersion in 40°C water for 20–30 minutes post-ride is a validated heat training protocol — and some research suggests it's as effective as ambient heat for triggering plasma volume adaptation. It's more accessible if your training room doesn't get warm enough.

How hard should heat training sessions be?

Moderate — zone 2 to low zone 3. The heat itself is an additional stressor, so a session that feels easy at normal temperature will feel significantly harder. Don't chase your usual power numbers; they'll naturally be lower in heat.

Can I do heat training in summer if I already live somewhere warm?

If you're training outdoors in genuinely hot conditions (30°C+) every day, you're getting some of the adaptation passively. But a deliberate protocol — extending the post-ride heat exposure and keeping the environment consistently warm — still amplifies the adaptation beyond what incidental heat provides.

Will heat training affect my other sessions?

Expect performance to drop slightly during the block — especially in the first week. Power on your normal efforts will be lower because heat adds cardiovascular demand. Don't panic; this is normal. Performance recovers and then exceeds your pre-block baseline once adaptation completes.

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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