If you’re going to compete in a warm environment or at a greater altitude than the one you’re currently living at you’ll benefit from this.
From the study by Carsten Lundby et.al “Hematological Adaptations to Prolonged Heat Acclimation in Endurance-Trained Males”
The simplified protocol is as follows
Train for 1 hour in >40 degrees Celsius / 104 Fahrenheit.
Train at 50% of your Vo2max, for my that’s roughly 70% of my maximum heart rate. Use this calculator by Umarasports to find yours.
Train 5 sessions per week for 5 weeks.
This is on top of your ordinary training.
To keep the adaptation you need to do 3 one hour sessions per week.
Some tips. I loose almost 2 kilo during a one hour session. Yes I weighed myself before and after. Therefore I drink 2 litres of water with 180grams of carbs (Umarasports) during the one hour session.
The first times it might be enough just walking on the spot to get your heart rate up. But after some weeks you my need to run at the spot to get your heart rate up.
and yes in the study they used a stationary bike and a rectal thermometer but I run and I often do my sessions in a sauna at around 80 – 90 degrees Celsius so no rectal thermometer.
any question please let me know. Good luck.
Way cool! Some very valid points! I appreciate you writing this post plus the rest of the website is very good.