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Calculate Your Heat Training Zone

Your heat training zone is essentially the optimal core body temperature range where you can gain performance benefits. If your temperature is too low, you are missing the benefits and if it is too hot, there are no addition heat training benefits and it can be counter productive. 

We have published a thorough overview of heat training and the ways to incorporate it into the training program along with valuable guidance. The entire overview is in the Heat Training for Sporting Performance. 

 

Optimal Heat Training Zone

We established a Heat Ramp Test in collaboration with leading sports scientists and coaches that you can follow to determine your heat training zone. As your temperature behaviour is individual to you, it is recommended to do your own test (rather than guess) so that you can identify the temperature range that is best for you for heat related training and adaptation. 

TIP: Please be aware of the safety recommendations and seek medical advice and guidance from an experience coach before start with heat training. 

Heat Ramp Test at a glance

This is a quick overview though it is recommended to follow the Heat Ramp Test Protocol when you are ready. In summary, the heat ramp test involves three steps:

  1. Warm up for approximately 20 minutes
  2. Begin the test when your core temperature reaches 38 ºC / 100.4 ºF. Note your power output and maintain a steady heart rate. As core temp continues to climb, power will decrease.
  3. End the test once power has dropped 20%. Note your core body temperature.

Your core body temperature at Step 3 is the value used then in the next calculations to identify the range. 

Heat Training Zone calculation in Celsius

Using the temperature from Step 3:

  • Subtract 0.5 °C to calculate the lower limit in the heat training zone. 
  • Subtract 0.3 °C to calculate the upper limit in the heat training zone. 

Using an example of an end-of-test core body temp of 38.9 ºC:

  • Lower limit of zone: 9 ºC – 0.5 °C = 38.5 ºC
  • Upper limit of zone: 9 ºC – 0.3 °C = 38.7 °C

  • Thus, the heat training zone is 38.5 to 38.7 °C.

 

Heat Training Zone calculation in Fahrenheit

Using the temperature from Step 3:

  • Subtract 0.9 °F to calculate the lower limit in the heat training zone. 
  • Subtract 0.5 °F to calculate the upper limit in the heat training zone. 

Using an example of an end-of-test core body temp of 102.0 ºC:

  • Lower limit of zone: 0 ºF – 0.9 °F = 101.1 ºF
  • Upper limit of zone: 0 ºF – 0.5 °F = 101.5 ºF

  • Thus, the heat training zone is 101.1 to 101.5 °F

 

More is not better...

You will notice that your heat training zone is lower than the highest core temp you reached during the heat ramp test. Indeed, the range may not be quite as high as you may have anticipated. 

When in the heat training zone, your body endures enough stress to be beneficial (prompt an increase in blood plasma) but retains a sufficient buffer against risks and detrimental impact. Going beyond the heat training zone will not increase the benefits.

This also means that Heat Training Zone can be incorporated into other training workouts. For a more comprehensive overview, please read the Heat Training guide.  

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