Heat Training, Done Right

Badwater 135 just wrapped, and two course records fell on the same evening: 135 miles across Death Valley at 118 degrees. Max Jolliffe took 39 minutes off the men's record, and Carmen Maria Perez took 39 minutes off the women's record and finished 2nd overall.

It got me thinking. Everyone talks about heat training, but how many of us have really dug into what makes a good plan?

The prompt

I pulled 4 papers, one published just days ago, and built a prompt that does the whole thing for you:

• Researches the science first, so it isn't guessing

• Reads your Apple Health or Strava to see where you actually are

• Asks what you're racing

• Builds the block and writes it to your Google Calendar, day by day

Sauna, hot bath or just training outside: it works with whatever you actually have access to.

Timing is everything

You lose about 2.5% of your heat adaptation per day once you stop, and it's fully gone in 5 to 7 weeks. Doing the work isn't enough. It has to land on race day, so the prompt builds everything around your race date.

Get the heat training prompt

FYI: heat training raises your core temperature on purpose. That's the whole stimulus, and also the risk. Talk to your doctor first, especially if you're on blood pressure medication or diuretics.