The Norwegian Heat Training Method – Final Race Preparation

Note: This article provides a preliminary overview of the protocol. More detailed information will follow at a later time.

Important Notes and Disclaimer

Heat training carries significant risks. The implementation of the following strategies is at your own risk, and professional supervision is recommended. This article is for inspiration only. Further disclaimers can be found at the end of the article.

Table of Contents

• Some Tips Before Starting
• Required Equipment
• Step 1: Creating a Core Body Temperature Profile
• Step 2: Pre-Acclimatization (Passive Heat Adaptation)
• Step 3: Acclimatization (Active Heat Training)
• Bonus: Measuring Sweat and Hydration Rates
• Disclaimers

Some Tips Before Starting

Keep It Simple: A moderate heat stimulus is more effective than excessive strain that can impair performance.

Similar to Altitude Adaptation: Too much stress (heat or altitude) has negative effects.

Individual Adaptation Process: Some athletes like Kristian Blummenfelt adapt quickly to altitude, while others like Gustav Iden respond better to heat. A slower adaptation often leads to more sustainable performance improvements.

Required Equipment

- CORE Sensor: To measure core body temperature during sessions.
- Heart Rate Monitor: To monitor workload.
- Moxy Monitor (optional): Measures oxygen saturation in muscles.

The CORE sensor should be used prior to heat training to document reference values under normal training conditions.

Step 1: Creating a Core Body Temperature Profile

Initially, a temperature profile is created to understand how quickly body temperature rises during exertion.

Measuring Temperature Change (°C/min)

- Choose the 20 minutes with the highest temperature increase.
- Example: An increase of 0.1°C/min means that body temperature rises by 1°C in 10 minutes.

Why Is This Important?
A too rapid increase in temperature puts unnecessary strain on the body and reduces pace during training or competition.

Step 2: Pre-Acclimatization (Passive Heat Adaptation)

Passive heat adaptation should be performed alongside regular training sessions to avoid compromising training quality.

- Duration: 4–6 days, 2 times daily for 60–90 minutes.
- Method: Wear thick clothing or use a sauna to start sweating lightly.
- Timing: Not too late in the evening to avoid disrupting sleep.

Hydration During Adaptation

- Additional Fluid Intake: At least 1 liter of extra water per day.
- No Targeted Dehydration: The body automatically regulates fluid after a few days, so dehydration is counterproductive.

Step 3: Acclimatization (Active Heat Training)

Once passive adaptation is complete, active heat training begins, specifically simulating competition conditions.

Week 1

- Train in an environment with elevated temperatures that match competition conditions.
- Conduct 2 cycling sessions and 2 running sessions at low intensity (LIT).
- Regularly monitor temperature increase (°C/min) and adjust pace and performance accordingly.

After Week 1:
After the initial LIT sessions, moderate intensities (MIT) can also be integrated. Goal: Fatigue should arise from heat and central fatigue, not from muscular exhaustion.

Week 2

- Gradually increase temperatures to intensify the adaptation stimulus.
- Now integrate heat training into almost all LIT sessions and 1 to 2 MIT sessions.
- Start Sessions Intensively: Increase the intensity at the beginning to raise the temperature faster.

Simulating Competition Conditions

- Temperature Control: Use heating devices for stable conditions.
- Humidity: Wear thick clothing or special heat training suits.

Bonus: Measuring Sweat and Hydration Rates

- Weigh Yourself Before and After each session without clothing to determine fluid loss.
- Record the amount of fluid and carbohydrates consumed.
- Goal: Drink during competition as much as you lose in fluid per hour (typically 1–3 l/h).

Disclaimers

- This plan is intended solely for final preparation for major competitions.
- Individualized planning is essential, as each athlete reacts differently to heat.
- Heat training has been scientifically studied but is not yet fully understood in all aspects.
- Implementation of this program is at your own risk. Professional advice is recommended.

The Norwegian heat training method provides athletes with a targeted way to prepare optimally for extreme competition conditions like Ironman 2024. Through a mix of passive and active adaptation, athletes can improve their thermoregulation and performance.

Are you ready to optimize your training?
Discover our CORE sensors and other performance-enhancing products for your next race!