Heat-adaptation — days needed before a hot race

Travelling from cold to hot for a race? Plan your acclimation block. We estimate days needed based on the temperature delta and target race conditions.

Temperatura habitual de entreno (°C) Temperatura esperada en carrera (°C)

Humedad esperada (%)

Calculate

Heat adaptation is real and measurable: plasma volume rises within 5-7 days, then sweat onset and sweat rate improve. Effect peaks at 10-14 days and decays in 2-3 weeks without exposure.