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.

How the result changes with Days available

Race temperature (°C): Expected temperature at the event.
Training temperature (°C): Current temperature where you are training.
Days available: Number of days available for heat acclimatization before the event.
Daily exercise (min): Minutes of exercise per day in heat conditions.
Humidity (%): Expected relative humidity at the event.

Adaptation achieved (%): Estimated percentage of full heat acclimatization with available time.
Days for full acclimatization: Days needed for complete heat adaptation.
Plasma volume increase (%): Expected increase in blood plasma volume aiding cooling.
Sweat rate increase (%): Expected increase in sweat production for better cooling.
Core temp reduction (°C): Expected lower core temperature at same workload.
Heart rate reduction (bpm): Expected heart rate reduction at same workload.
Starting intensity (%): Recommended exercise intensity for the first few days.
Full intensity by day: Day to reach full training intensity.
Fluid per session (mL): Recommended fluid intake during each heat training session.
Extra sodium/day (mg): Additional daily sodium intake during acclimatization protocol.

Identify Input Parameters
4 parameters
Race temperature (°C) = 35, Training temperature (°C) = 20, Days available = 14, Daily exercise (min) = 60 = 5 input(s) provided
Calculate Adaptation achieved
Adaptation achieved
97 = 97
Calculate Days for full acclimatization
Days for full acclimatization
14 = 14
Calculate Plasma volume increase
Plasma volume increase
11.6 = 11.6