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.
Topic guides
Practical starting points to test conservatively.
Outcomes this affects
Study library (reference)
Individual studies for deeper reading.
Short-term heat acclimation training improves physical performance: a systematic review, and exploration of physiological adaptations and application for team sports.
PMID 24817609 (2014): heat acclimation — Performance in heat, Time-trial performance (study note for endurance athletes).
Efficacy of Heat Mitigation Strategies on Core Temperature and Endurance Exercise: A Meta-Analysis.
PMID 30842739 (2019): heat acclimation — Performance in heat (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).
Effects of three-exercise sessions in the heat on endurance cycling performance.
PMID 34016347 (2021): three, sessions — Performance in heat, Time-trial performance (study note for endurance athletes).
Heat acclimation training with intermittent and self-regulated intensity may be used as an alternative to traditional steady state and power-regulated intensity in endurance cyclists.
PMID 34016357 (2021): heat acclimation — Performance in heat, Time-trial performance (study note for endurance athletes).
Prolonged Heat Acclimation and Aerobic Performance in Endurance Trained Athletes.
PMID 31749712 (2019): heat acclimation — Performance in heat (study note for endurance athletes).
Improvements in Orthostatic Tolerance with Exercise Are Augmented by Heat Acclimation: A Randomized Controlled Trial.
PMID 38079307 (2024): heat acclimation, heat stress — Performance in heat (study note for endurance athletes).
The efficacy of weekly and bi-weekly heat training to maintain the physiological benefits of heat acclimation.
PMID 34750069 (2022): heat acclimation, heat acclimatization — Performance in heat (study note for endurance athletes).
Effect of short-term heat acclimation on endurance time and skin blood flow in trained athletes.
PMID 24379721 (2013): heat acclimation — Performance in heat (study note for endurance athletes).
Diver Underwater Cycling Endurance After Short-Term Warm and Hot Water Acclimation.
PMID 35822881 (2023): heat acclimation, hot water immersion — Performance in heat (study note for endurance athletes).
Differing Physiological Adaptations Induced by Dry and Humid Short-Term Heat Acclimation.
PMID 31094262 (2020): heat acclimation, heat stress — Performance in heat, Time-trial performance (study note for endurance athletes).
Post-exercise hot water immersion induces heat acclimation and improves endurance exercise performance in the heat.
PMID 26661992 (2016): heat acclimation, hot water immersion — Performance in heat (study note for endurance athletes).
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Sources
- Short-term heat acclimation training improves physical performance: a systematic review, and exploration of physiological adaptations and application for team sports.
- Efficacy of Heat Mitigation Strategies on Core Temperature and Endurance Exercise: A Meta-Analysis.
- The effect of post-exercise heat exposure (passive heat acclimation) on endurance exercise performance: a systematic review and meta-analysis.
- Effects of three-exercise sessions in the heat on endurance cycling performance.
- Heat acclimation training with intermittent and self-regulated intensity may be used as an alternative to traditional steady state and power-regulated intensity in endurance cyclists.
- Prolonged Heat Acclimation and Aerobic Performance in Endurance Trained Athletes.
- Improvements in Orthostatic Tolerance with Exercise Are Augmented by Heat Acclimation: A Randomized Controlled Trial.
- The efficacy of weekly and bi-weekly heat training to maintain the physiological benefits of heat acclimation.