16/08/2025
Recently, I reached out to a few people for help with my survey on triathlon training. Some of you asked what STRUCTURED INDOOR HEAT TRAINING looks like. It’s basically a planned training in a hot indoor environment, treadmill or bike in a well temp controlled room with a set protocol to safely adapt your body to heat before racing in hot conditions. so here’s a simple example in point format.
PROTOCOL >>
a. Environment → room heated (30–40°C) and/or humidified (40–70%). Sometimes gyms use heaters, saunas, or enclosed tents.
b. Duration → typically 30–90 minutes per session.
c. frequency → daily or every other day, for 1–2 weeks (classic acclimation block).
d. Intensity → often moderate (e.g., 50–70% VO₂max or Zone 2–3 cycling) to maximize sweat/heat exposure without excessive fatigue.
e. Monitoring → hydration, core temp, heart rate, perceived exertion, and sometimes body mass before/after for sweat rate.
STUCTURED INDOOR TRAINING vs OUTDOOR TRAINING >>
a. Consistency → Weather outdoors (rain, wind, cloud cover) is unpredictable. Indoors = controlled environment.
b. Safety → Easier to monitor athletes in a lab/gym than alone outside.
c. Repeatability → Research shows physiological benefits (lower resting core temp, increased plasma volume, improved sweat response) are clearer with structured protocols.
d. Accessibility → For athletes in non-tropical countries preparing for hot races, indoor chambers or setups are the only way to simulate Singapore conditions.
WHAT IT MIGHT LOOK LIKE >>
participant cycles indoors on a trainer for 45 min @ mod intensity, in a small enclosed room heated with space heaters to 35°C.
A runner does treadmill intervals in a “hot room” set at 32°C & 60% humidity, wearing HR monitor and weighing in/out for fluid loss. The temp & humidity here are just an ex.
Some athletes even sit in a sauna or wear extra clothing during easy indoor training sessions to induce sweating and heat stress.
Pai Say if I have talked too much :(
*** Please ping me if you are interested to take part ***
