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Once you've passed a heat ramp test and identified your ideal temperature zones, you're ready to start heat training.

Once you've passed a heat ramp test and identified your ideal temperature zones, you're ready to begin heat training.

Update July 8, 2024:

What does the update entail?

1. New Heat Adaptation Score:
   - This score helps athletes monitor their thermal fitness and optimize their performance through heat adaptation training.

2. Heat Strain Zones :
   - These zones allow athletes to target higher daily heat loads in their training, ultimately increasing their heat adaptation score.

3. Easier to use :
   - The app update makes it even easier to use and interpret the data from the CORE sensor, leading to better performance on every sports day.

Benefits of the CORE Body Temperature Sensor

• Improved performance : By monitoring body temperature and implementing heat adaptation training, athletes can perform better, especially in hot conditions.

• Ease of Use : The new app update is easier to use and provides more insights, making it easier for everyone from amateurs to professional athletes to get the most out of the sensor.

With the latest app update, using the sensor becomes even easier and more accessible for athletes of all levels. To help you with the update and spread the information to your customers, you will find all content access at the bottom of this email!

Read all information about the Core Body Temperature Sensor below.

Heat training is a simple technique that has been proven to increase VO2max, lactate threshold power, and time trial performance by 5-8% in both hot and cold conditions.

The physiological changes are mostly related to the creation of more blood plasma and red blood cells, which allows more oxygen to be delivered to the muscles. The benefits of season-long heat training allow you to train at a higher intensity, further improving your race performance.

BASIC PRINCIPLES OF HEAT TRAINING

The foundation consists of 2-3 heat sessions per week, with each session being in your heat training zone for 45-75 minutes. The duration accumulated in the heat training zone is known as thermal load and can be easily tracked in the CORE mobile app.

Building up this thermal load is easy with a typical triathlete’s training plan. The required thermal load should be achieved weekly; missing 2-3 weeks of heat training will significantly reduce the extra blood plasma you have created.

While some people choose to do a heat training block (2-4 weeks of 6 days/week of heat training) to immediately increase their plasma gains, most find it more useful to build up those gains more gradually using a schedule like the one below.

Kristian Blummenfelt about training and 24/7 monitoring with CORE

If you do opt for a heat training block, the schedule below can be used for seasonal maintenance.

EXPLANATION OF HEAT SESSIONS

Wednesday, easy walk

Most athletes find it easy to raise their core temperature into the heat training zone while running, even at light efforts. Simply adding an extra layer or two, even in winter weather, should be sufficient. If your run isn’t long enough to get you into the heat training zone for 45-75 minutes, you can soak in a hot tub or sauna after your run to extend your heat session and give you the total thermal load you desire.

Friday, easy bike (optional)

As an alternative (or addition) to the easy run, you can also build up thermal load on the indoor trainer during an easy session. An extra layer of clothing or turning off a fan is probably all that is needed. Reaching the heat training zone on the bike during an easy outdoor ride can require a lot of extra clothing, depending on the air temperature.

Saturday, long drive

Even if your long ride lasts 2-6 hours total, make sure you don’t stay in the heat zone for more than 75 minutes. Any more than that can cause excessive fatigue. This means adding and removing layers throughout the ride to regulate your core temperature. Arm/leg warmers, a hat, and a light jacket may be enough to get you into the heat zone in mild weather. Colder outdoor temperatures require more layers and more planning.

Note: If you do a transition run after your ride, you may find it challenging to finish your ride with your core temperature in the heat training zone.

Sunday, long run

As with the long ride, you should not stay in the heat zone for more than 75 minutes, even if your total run time is longer. Adding or removing layers can help keep your core temperature at the desired level. Depending on the air temperature/humidity, it may be difficult to lower your core temperature once you are in the heat zone.

TRACKING THERMAL LOADS

The CORE mobile app makes it easy to track your thermal load. You can see how many heat training sessions you've done in a week or month, as well as the cumulative time you've accumulated in that zone.

Tip: The CORE mobile app data can also be easily shared with a coach – it will sync with the coach's app once the athlete uploads it to the CORE app (or if you're using a Garmin device, once the workout syncs with the Garmin app).

Curious about the Core Body Temperature? Order it online here or visit the store.

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CORE product revieuws triathlobn