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Poor Man's Altitude: The Science and Protocol of Heat Training

Want altitude-camp-like adaptation without the travel? Use safer heat protocols to raise race readiness.

By Enduroco Performance Team January 16, 2026 7 min read

Subtitle: Want the benefits of altitude camp without the plane ticket? It is time to turn up the thermostat.

Training in the heat is not just about preparing for a hot race. For years, pro cyclists have used heat adaptation to boost performance in cool conditions. It is efficient, accessible, and scientifically proven to offer many of the same physiological adaptations as altitude training, hence the nickname “Poor Man’s Altitude.”

But heat training is a serious stressor. Get it wrong, and you will dig a hole so deep you will not climb out for weeks. Get it right, and you could see a 5-8% bump in plasma volume and VO2 max.

Drawing from the collective wisdom of the Enduroco community (and a healthy dose of suffering), here is how to implement a safe and effective heat training block.

The science: why cook yourself?

When you train in the heat (active) or sit in a sauna (passive), your body reacts to thermal stress by:

  1. Increasing plasma volume: your body makes more blood plasma to improve cooling efficiency.
  2. Lowering core temperature: you start sweating earlier and more effectively.
  3. Boosting VO2 max: studies suggest heat acclimatization can improve aerobic power even in cool environments.

Forum members report feeling “supercharged” after a block, with lower heart rates for the same power output once they return to normal conditions.

Protocol 1: the passive bake (sauna/hot bath)

Best for: athletes who want heat stress without impacting interval quality.

This is preferred by many because it does not compromise training sessions.

  • Method: immediately after a ride, hop into a sauna (optimal) or very hot bath.
  • Duration: 20-30 minutes.
  • Goal: keep sweating and keep core temperature elevated after the workout is done.
  • Frequency: 4-5 times a week for a 2-week block.

Protocol 2: the active bake (overdressed rides)

Best for: athletes without sauna access or those prepping for hot events (for example, Leadville or Cape Epic).

  • Method: ride indoors with no fan (or reduced cooling) while wearing extra layers.
  • Intensity: strict Zone 1 or low Zone 2. Do not do intervals here.
  • Duration: 45-60 minutes.
  • Trap: heart rate will drift high (cardiac drift). A Zone 2 power effort might show Zone 4 HR. Watch this carefully.

Safety and execution tips

  1. Hydrate or die: this is not weight cutting. Drink heavily before, during, and after. Sodium intake is critical.
  2. RPE is king: ignore power targets for active heat sessions. If you feel dizzy, clammy, or chilled, stop immediately.
  3. Do not trust AI blindly (yet): heat training breaks the power:HR relationship and can distort fitness detection.
  4. Timing: effects last around 2 weeks. End your block about 7-10 days before an A-race to shed fatigue and realize supercompensation.

Conclusion

Heat training is a powerful tool, but it is an “icing on the cake” marginal gain. If sleep, nutrition, and consistency are not dialed, fix those first. If they are dialed and you need a legal performance edge to break a plateau, it may be time to get sweaty.