Heat Training Plans for Zwift

To access the plans you need to have an account on intervals.icu and then join the CORE group: Intervals.icu

The CORE team has prepared two different heat training plans for you which can be performed in Zwift:

1. Heat Adaptation Plan (advanced)

   This advanced 3-week heat adaptation plan is designed for ambitious athletes logging 8–10+ hours of training per week, preparing for a race in hot conditions. Built on science-backed protocols, it combines cycling-specific intervals with targeted heat stress sessions, helping you maintain training quality while adapting to thermal load.

    

2. Heat Training Introduction (thermal rookies)

   This plan is for athletes new to heat training who want to become heat adapted within 5 weeks. Following this plan will let you perform well in a hot climate and improve your performance during indoor races. Heat training is a scientifically proven way to build blood plasma and create other physiological changes to boost your power in warm conditions. By using a CORE sensor and this plan, you’ll learn how to do precise heat training. It gives just enough stress to cause adaptations without wearing you out. It’s a gradual introduction that eases your body and mind into the training. The first week might seem easy, but it’s important – don't skip it! This plan requires 3 rides per week of 1 hour each. You should plan on additional riding to supplement it. Before starting, you should be riding at least 4 hours per week and able to complete sessions of at least 1 hour.

After that you can drag & drop the plans or specific workout into your calendar. When you connected your Zwift account you will directly see the planned session for the day when you open up Zwift.

Three general heat trainings

Below we are offering you three general heat trainings which can be added to Zwift yourself. You can upload them into the custom workout folder.
Please check with your coach how to build these sessions into your training plan or just use the plans provided above.

• Classic heat session
  • This session is designed to be fully overdressed for the whole session. A ramp-up in the beginning will increase the thermal strain rapidly that you reach heat zone 3 in a short time.
• Heat Maintenance
  • This session is a science-backed session to maintain your adaptations or altitude gains. 50' easy spinning while fully overdressed.
• 3x6' Intervals + heat
  • This session combines normal intervals and adds a heat stress with overdressing before or after the last 6' block. A hard session for experienced cyclists.