Turn Off the Fan: How Heat Training Boosts Endurance

This episode of The Athletes Compass explores the role of heat training in endurance performance. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski discuss how controlled heat exposure leads to increased plasma volume, red blood cell production, and overall endurance gains—similar to the effects of altitude training. They also provide practical tips on integrating heat sessions into training, balancing active and passive heat exposure, and avoiding potential risks. If you're training for a hot race or simply looking for a new performance edge, this episode will challenge your perspective on heat adaptation.

Key Takeaways

• Heat training expands plasma volume first, triggering an increase in red blood cell count—a physiological boost similar to altitude training.
• One to three heat sessions per week can create meaningful adaptation, with regularity being key to maintaining benefits.
• Beginners should start with lower-intensity aerobic sessions, while experienced athletes may combine heat training with high-intensity workouts.
• Passive heat exposure (sauna, hot tub) complements active heat training and aids in adaptation.
• Heat training should be progressive—gradual exposure over time builds tolerance and reduces risk.
• Overheating can be dangerous—athletes should have cooling strategies in place (ice baths, cold showers) to recover efficiently.
• Elite athletes like Christian Blumenfeld used extreme heat training for Olympic success, but it’s crucial to adapt it to personal limits.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.