Train with CORE: Advanced Heat Awareness

Once you’ve identified your optimal heat training temperature zone with the heat ramp test, you can continue to advance your heat awareness to gain an edge when you need to perform. A good starting point is to repeat a basic workout, varying only your core temperature zone. All you need is your CORE sensor, a heart rate monitor, and an indoor bike trainer with a power meter.

These three workouts help you become aware of the core temps associated with the three most common temperature zones you’ll train in. Ideally, complete these all within a time span of  3–7 days. For the second and third workouts, you will likely need to add clothing layers or raise the room temperature to get your core temperature higher.

Workout 1: Moderate activity temperature zone

Check the CORE mobile app for your ‘moderate activity’ temperature zone.

  1. Warm up for 15 minutes, and then do an easy endurance effort (power zone 1 or 2, ~50–60% of FTP), elevating your core temp into the moderate activity zone.
  2. For 45 minutes, keep heart rate constant and maintain your core temp in the moderate activity zone. You may need to adjust clothing and fan usage.
    • Note if you need to lower your power to keep heart rate constant. Also note your perceived effort and comfort level with this temperature zone.

Workout 2: Workout temperature zone

Check the CORE mobile app for your ‘workout’ temperature zone. You may need to wear more clothes than in Workout 1, turn off a fan, or raise the room temperature.

  1. Warm up for 15 minutes, and then do the same easy endurance effort as Workout 1 (power zone 1 or 2, ~50–60% of FTP), elevating your core temp into the workout temperature zone.
  2. For 45 minutes, keep heart rate the same as Workout 1 and maintain your core temp in the workout temperature zone.
    • Note if you need to lower your power to keep heart rate constant. Also note your perceived effort and comfort level with this temperature zone.

Workout 3: heat training temperature zone

Check the CORE mobile app for your ‘heat training’ temperature zone. You will likely need to wear more clothes than in Workout 2, turn off a fan, and/or raise the room temperature. Long sleeves, long pants, and possibly a jacket and hat may be needed in standard room temperatures.

  1. Warm up for 15 minutes, and then do the same easy endurance effort as Workout 1 (power zone 1 or 2, ~50–60% of FTP), elevating your core temp into the heat training temperature zone.
  2. For 45 minutes, keep heart rate the same as Workout 1 and maintain your core temp in the heat training activity zone.
    • Note if you need to lower your power to keep heart rate constant. Also note your perceived effort and comfort level with this temperature zone.

Next steps

Continue monitoring core temp during regular workouts and make the following observations:

  • Note at what core temps your power/pace declines, and when you start feeling bad.
  • Use the CORE app to track how much time you spend in each of the temperature zones.
  • Note if you become more comfortable with higher temperature zones as you spend more time in them.
  • If you start heat training, note if your power drops off less when your core temp gets into the heat training zone.

Once you have advanced your heat awareness, you will be better prepared to start heat training. Heat training is a simple technique that has been proven to boost VO2max, power at lactate threshold, and time trial performance by 5–8% in both hot and cool conditions.