Heat adaptation: Why training in hot conditions, especially indoors, can boost your fitness

For many cyclists, indoor training during the warmer months can feel like an unnecessary hardship. The sweat pours, heart rate climbs disproportionately to power output, and motivation often wanes. However, this discomfort can become one of the most powerful, performance-enhancing tools at your disposal.

When used deliberately and carefully, training in the heat – particularly indoors with specific protocols – can unlock a range of physiological adaptations that not only prepare you for hot-weather racing but also improve performance across all conditions. ‘Train hot – race cool’ is the latest in-vogue training phrase in cycling.