Heat Acclimation Calculator

Prepare effectively for hot weather races with our advanced Heat Acclimation Calculator. Get a personalized heat training protocol designed to improve your heat tolerance and athletic performance.

Our science-based recommendations are tailored to your specific race date, expected race temperature, and humidity, helping you adapt safely and optimally for race day success. Learn how to acclimatize to heat for your next marathon, triathlon, or endurance event.

Race Information

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

Your Details

Average temperature where you currently train

Choose Your Heat Acclimation Method

Select the method that best fits your access and preferences for effective heat adaptation. Each method provides unique benefits for improving your body's response to heat stress.

🔥 Sauna Acclimation

Highly Effective for Heat Adaptation

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

🛁 Hot Water Immersion Acclimation

Accessible & Efficient Heat Training

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

🏃 Exercise-Based Heat Training

Sport-Specific Heat Acclimation Training

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

📚 Learn the Science Behind Heat Adaptation

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

Read Complete Guide

⏱️ Optimize Pacing for Hot Weather Races

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

Pacing Calculator