Performance Science Lab
Heat lab
Heat changes pacing, hydration, and fueling — and it can be trained like altitude with fewer logistics.
Start here
- • Heat acclimation is a protocol, not a mindset: dose it like training.
- • Use safer methods first (hot easy sessions, post-run heat) before extreme sauna sessions.
- • Performance in heat is mostly pacing discipline + cooling strategy + acclimation.
Best topic pages
Defaults you can actually run for 2–4 weeks.
Outcomes this affects
Study library (reference)
Individual studies for deeper reading.
Prolonged Heat Acclimation and Aerobic Performance in Endurance Trained Athletes.
PMID 31749712 (2019): heat acclimation — Performance in heat (study note for endurance athletes).
The effect of medium-term heat acclimation on endurance performance in a temperate environment.
PMID 33241974 (2022): heat acclimation — Performance in heat (study note for endurance athletes).
Nine-, but Not Four-Days Heat Acclimation Improves Self-Paced Endurance Performance in Females.
PMID 31156449 (2019): heat acclimation, heat stress — Performance in heat, Time-trial performance (study note for endurance athletes).
Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments.
PMID 31891914 (2020): heat acclimation, heat stress — Performance in heat, Time-trial performance (study note for endurance athletes).
Consensus recommendations on training and competing in the heat.
PMID 26069301 (2015): consensus, recommendations — Performance in heat (study note for endurance athletes).
Heat Acclimation with or without Normobaric Hypoxia Exposure Leads to Similar Improvements in Endurance Performance in the Heat.
PMID 35622478 (2022): heat acclimation — Performance in heat, Time-trial performance (study note for endurance athletes).
The effect of post-exercise heat exposure (passive heat acclimation) on endurance exercise performance: a systematic review and meta-analysis.
PMID 39762944 (2025): heat acclimation, sauna — Performance in heat, Time-trial performance (study note for endurance athletes).
Acclimation Training Improves Endurance Cycling Performance in the Heat without Inducing Endotoxemia.
PMID 27524970 (2016): heat stress — Performance in heat, Time-trial performance (study note for endurance athletes).
Heat-induced hypervolemia: Does the mode of acclimation matter and what are the implications for performance at Tokyo 2020?
PMID 33015241 (2019): heat acclimation, sauna — Performance in heat, Time-trial performance (study note for endurance athletes).
Effects of Heat Acclimatization, Heat Acclimation, and Intermittent Exercise Heat Training on Time-Trial Performance.
PMID 34706597 (2022): heat acclimation, heat acclimatization — Performance in heat (study note for endurance athletes).
Implications of Heat Stress-induced Metabolic Alterations for Endurance Training.
PMID 38401534 (2024): heat acclimation, heat stress — Performance in heat (study note for endurance athletes).
Temperate performance and metabolic adaptations following endurance training performed under environmental heat stress.
PMID 33977674 (2021): heat stress — Performance in heat (study note for endurance athletes).
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Performance Science Lab
Research-backed protocols and evidence grades for endurance performance — built for athletes.
Heat acclimation: a protocol you can actually execute
Evidence-informed protocol: Heat acclimation: a protocol you can actually execute. Practical steps, who it helps, and what to watch out for.
Prolonged Heat Acclimation and Aerobic Performance in… (PMID 31749712)
PMID 31749712 (2019): heat acclimation — Performance in heat (study note for endurance athletes).
The effect of medium-term heat acclimation on enduran… (PMID 33241974)
PMID 33241974 (2022): heat acclimation — Performance in heat (study note for endurance athletes).
Nine-, but Not Four-Days Heat Acclimation Improves Se… (PMID 31156449)
PMID 31156449 (2019): heat acclimation, heat stress — Performance in heat, Time-trial performance (study note for endurance athletes).
Sports Dietitians Australia Position Statement: Nutri… (PMID 31891914)
PMID 31891914 (2020): heat acclimation, heat stress — Performance in heat, Time-trial performance (study note for endurance athletes).