Heat Acclimatization Calculator

Protocol timeline for hot weather event preparation.

Race temperature (°C)

Training temperature (°C)

Days available

Daily exercise (min)

Humidity (%)

Tab to move between fields

Adaptation achieved (%)

Days for full acclimatization14

Plasma volume increase (%)11.6

Sweat rate increase (%)24.3

Core temp reduction (°C)0.49

Heart rate reduction (bpm)19

Starting intensity (%)50

Full intensity by day10

Fluid per session (mL)1,250

Extra sodium/day (mg)2,500

How to Use This Calculator

Enter Race temperature (°C), Training temperature (°C), and Days available.
Set Daily exercise (min) and Humidity (%).
Review the Adaptation achieved (%) result.
Use Days for full acclimatization and Plasma volume increase (%) to inform your decision.

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