Heat Training
79 min
High intensity
Combine a VO2 max stimulus with a heat stimulus in one time-efficient session: four five-minute efforts at 110% of CP, then a fully overdressed warm-down that builds core temperature. For advanced riders.
CORE Body Temperature Sensor
Partner
Heat Training
79 min
High
8 / 10
Advanced
Indoors
The session
The workout
Written as a share of critical power, so it fits every rider. In Vekta it becomes your watts, with the W′ cost shown before you ride.
CORE Body Temperature Sensor
Why this workout
The breakdown
Inside the workout
Two stimuli in one session: a proper VO2 max set, then a heat block built by overdressing during the warm-down. The CORE team designed it for advanced riders who want the time efficiency, with the warning that stacking two high stimuli needs to be planned with care.
Three thirty-second openers at 120% of CP prime the system; the main set is four five-minute efforts at 110% of CP with three minutes at 50% between them. Only after the last effort does the rider overdress, in layers with no ventilation, and spin for thirty minutes at 50% of CP while core temperature climbs. Sweat rate is measured by nude weight before and after, plus fluid drunk.
With a CORE sensor connected, Vekta records the Heat Strain Index alongside power and heart rate, so the heat block is judged on core temperature rather than on discomfort. The VO2 efforts are written against CP like any other session.
Advanced riders only, once or twice a week during a two-week heat block, never on consecutive days with other hard sessions.
Heat Training
Stimulus
Advanced
Workout level
Indoors
Best ridden
Indoor and e-racing,
DISCIPLINE
WHAT YOU NEED
The stimulus
Heat Training, explained
Controlled sessions at a raised core temperature, to adapt to heat and grow plasma volume.
What it is
Indoor or hot-weather sessions ridden to a core-temperature target rather than a power target, often with a CORE sensor: the intensity is adjusted to reach and hold a set temperature for a set time.
Why it matters
Heat adaptation raises plasma volume, lowers heart rate at a given power and improves performance in the heat and, for most riders, in temperate conditions too. It is one of the few adaptations available in ten to fourteen days.
These are uncomfortable rather than hard: the power is moderate and the sensation is the heat. Hydrate before, weigh yourself after, and stop if you feel unwell. The sessions here are written by the people who make the sensor.
Prescribe by core temperature and duration, not by power. The Heat Strain Index stream in Vekta shows the athlete's response in the session and across a block.
Vekta reads the CORE sensor as a stream alongside power and heart rate, so the session is analysed against the temperature target it was written for.
Common questions
Do I need a core temperature sensor?
How many sessions to adapt?
Is heat training safe?
Go deeper
The Next workout
Workouts to pair with this one
Free for coaches. Test with your whole roster during the trial.