Heat Acclimation Calculator

Get your personalized heat acclimation protocol

Science-based recommendations tailored to your race conditions and timeline

📅 Race Information

Check historical weather data for your race location
Optional - improves recommendations

👤 Your Information

Average temperature where you currently train

🌡️ Choose Your Heat Acclimation Method

Select the method that best fits your access and preferences

🔥 Sauna

Most Effective

  • Post-exercise sauna sessions
  • 89-90°C (194°F)
  • Proven 6-8% performance gains
  • Requires gym/sauna access
🛁 Hot Water Immersion

Most Accessible

  • Hot bath at home
  • 38-40°C (100-104°F)
  • Similar benefits to sauna
  • Easy to control and monitor
🏃 Exercise-Based

Most Sport-Specific

  • Training in heated room
  • 35-40°C (95-104°F)
  • Extra clothing/equipment
  • Requires careful monitoring
📚 Learn the Science

Understand the physiological adaptations behind heat acclimation and why it's so effective.

Read Complete Guide
⏱️ Optimize Pacing

Use our pacing calculator to adjust your race strategy for hot conditions.

Pacing Calculator