One of the most underrated legal performance interventions. After 10-14 days of heat or sauna exposure, plasma volume expands 5-12%, sweat onset occurs earlier, cardiac output improves. Practical: 30-40 min sauna post-training, 5-6 days/week for 2 weeks pre-event. Gain: 2-5% in temperate, 5-8% in heat.
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