CoachingAnswer

WHAT IS HEAT TRAINING AND DOES IT WORK?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Heat training works. A 10–14 day protocol of riding or finishing sessions in a heated environment triggers measurable adaptations: plasma volume expands by 4–10%, red blood cell mass increases, and resting heart rate drops. The Roadman podcast covered how Remco Evenepoel's team used structured heat blocks to gain an estimated 20–30 watts. For amateurs without altitude access, it's the most accessible performance adaptation available.

KEY TAKEAWAYS

A 10–14 day heat block can expand plasma volume by 4–10% and raise red blood cell count.
Heat adaptation mimics altitude physiology — without the cost of a training camp.
The protocol works for amateurs: a turbo trainer in a warm room is enough to trigger it.
Adaptations begin to reverse after roughly 2–3 weeks away from heat stress.

WHO THIS IS FOR

IS THIS YOU?

The amateur without altitude access

You can't afford a Tenerife camp but want the same physiological edge. Heat training delivers it at home.

The rider preparing for a hot-weather event

A gran fondo or race in warm conditions rewards prior acclimatisation — without it, performance can drop 5–8%.

THE ROADMAN VIEW

When Remco Evenepoel started winning everything, one of the less-reported details was how his team was using structured heat blocks before major races. The Roadman podcast broke down why it works — it's not voodoo, it's basic physiology. Your body treats heat stress as an endurance demand. Plasma volume expands. Haemoglobin mass ticks up. Your cardiac output improves. The same signals that an altitude camp sends, heat training sends at home.

The key word there is structured. Sitting in a hot bath and calling it training doesn't do it. The protocol is specific: complete your interval or endurance session, then stay in the heat for 20–30 minutes post-ride, body temperature elevated, while your core temperature stays high. Repeat daily for 10 to 14 days. That consistent thermal load is what drives the adaptation.

For most of the audience — serious amateurs with a turbo trainer and a heated room — this is genuinely one of the highest-leverage things you can do before a target event. It costs nothing beyond time and a bit of discomfort, and the research backs it.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Roadman Podcast — Remco heat training breakdownRoadman Cycling analysis, coaching pillar
The episode broke down the heat protocol used by Evenepoel and other WorldTour teams: the mechanism is plasma volume expansion and increased red blood cell mass, both triggered by sustained thermal stress during or immediately after training. Gains of 20–30 watts in FTP have been documented in controlled settings.
Hear it: Remco's Heat Training: Why It Works & How to Gain From It
Roadman Podcast — heat training FTP protocolRoadman Cycling, +30 watts heat protocol
A dedicated episode on the heat-training protocol used at the Tour de France described how a 10–14 day block — completing sessions in controlled heat — can add an estimated 20–30 watts to FTP through the same haematological pathways as altitude training, but at a fraction of the cost.
Hear it: Heat Training for Cyclists: +30 Watts FTP | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Choose your heat source
A turbo trainer in a room heated to 30–35°C is the most controlled option. Alternatively, ride in warm outdoor conditions and stay dressed in kit post-ride. The goal is keeping core temperature elevated for 20–30 minutes after effort.
Run a 10–14 day block
Train in the heat daily for 10–14 consecutive days. The sessions don't need to be hard — moderate-intensity rides with a hot post-session period are enough to trigger plasma volume adaptation. Start with 20 minutes of heat exposure and build to 30.
Time it before your target event
Complete the block 1–2 weeks before your goal race or sportive. Adaptations are well-established by day 10–12, and the performance benefit carries for 2–3 weeks. Don't start the block in race week.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEDoing one or two hot sessions and expecting adaptation.
FIXHeat adaptation requires consistent daily exposure for 10–14 days. Sporadic heat sessions add fatigue without the physiological payoff.
MISTAKETraining too hard in the heat and accumulating excessive fatigue.
FIXKeep heat sessions at moderate intensity. The thermal stress itself is the stimulus — you don't need to pile on hard intervals at the same time.
MISTAKEIgnoring hydration during the heat block.
FIXPlasma volume expansion requires you to drink enough to support it. Fluid intake needs to increase during a heat block — aim for an extra 500–750ml per session compared to normal.

FAQ

FREQUENTLY ASKED QUESTIONS

How does heat training compare to altitude training?

Both trigger haematological adaptations — plasma volume expansion and increased red blood cell mass. Altitude training is the gold standard for elite athletes, but heat training is more accessible and produces overlapping adaptations. For most amateurs, a home heat protocol delivers most of the benefit at a fraction of the cost.

Can I do heat training on a regular turbo trainer?

Yes. Set up your trainer in a warm room — 30–35°C is the target — and stay in kit for 20–30 minutes after the session. A fan pointed away from you, or removed entirely, increases core temperature faster. This is the most common amateur protocol.

How long before the heat adaptations kick in?

Early plasma volume changes appear within 3–5 days. The full haematological response — increased red blood cell mass and improved cardiac output — builds over 10–14 days of daily exposure.

Is heat training safe?

It is for healthy athletes who hydrate well and don't push too hard. The risk is heat illness from dehydration or overexertion. Keep intensity moderate, drink to thirst plus a little more, and stop if you feel dizzy, nauseous, or excessively hot.

Do I need special equipment for heat training?

No special equipment required. A turbo trainer, a warm room, and enough fluid is all you need. A thermometer to monitor room temperature is useful but not essential.

How quickly do heat adaptations disappear?

Most of the plasma volume gains begin to reverse within 2–3 weeks of stopping heat exposure. The red blood cell mass component decays more slowly. If you have a target event, time your heat block to finish 1–2 weeks out.

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

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