What happens in your body when you train in the heat?
Training under heat stress triggers distinctive physiological adaptations:
- Blood plasma volume increases – helping the body transport oxygen more efficiently, improve cooling and reduce the workload on the heart.
- Your sweating response improves – sweating starts earlier and becomes more effective at cooling the body.
- Your heart works more efficiently, with a lower heart rate at the same exercise intensity.
- Your body develops heat tolerance – making heat less demanding, both physically and mentally.
Why does increased blood plasma volume matter for athletes?
Greater plasma volume = better circulation.
More plasma = a lower heart rate at the same workload.
More efficient cooling = longer training sessions without overheating.
This is one of the main reasons why, after a block of heat training, athletes can improve endurance performance even in cooler conditions.
How does CORE help you manage this process?
The CORE sensor lets you monitor:
- whether training takes place within the right Heat Zone 3 (the most effective zone for adaptation),
- how long the athlete spends at a higher Heat Strain Index level,
- how the body's response changes during training, for example whether heart rate and body temperature begin to fall at the same workload after a few weeks.
Heat training = more plasma, better cooling and higher performance.
Get a CORE sensor and start training smarter
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