Heat training and sweat testing to help you perform at your best
We use our heat chamber to acclimate athletes so that they’re ready to perform in the heat. Recent research has shown that heat training is also a strategy to improve performance in temperate conditions, making it applicable to all athletes looking for an edge. Beyond heat acclimation, we offer a range of performance tests and specialist training services including:
- Sweat Rate Testing to help you figure out how much you need to drink in training and racing
- Sweat Sodium Concentration Testing, which tells you how much sodium you lose in your sweat to help you dial in your hydration strategy
- Lactate Threshold Profiling to help you refine your training zones
Heat training is a powerful performance tool which is largely underused by the average athlete.
See how Victor and the Lotto Dstny pro cycling team use heat training:
Our Services
Heat Training
What it involves
- A sub-maximal session for ~60 minutes at ~40°C (104°F)
- + ~30 minutes of pre-post-exercise set-up and consultation
- 1, 5 or 10 sessions aimed to deliver the desired effects
What you learn
- Understand your sweat rate (in Litres per hour) in the heat, so you can dial in how much you drink during training and racing
- Understand how best to manage your performance when training and racing in hot conditions
- Understand the impact heat has on your core body temperature
- Learn the basic principles of heat training
The science behind heat training
- Should you be heat training?
- Could heat training enhance your performance in all conditions?
- How Lotto Dstny use heat training to optimise performance
This service is ideal for
- Athletes from mild climates preparing for races in hot climates
- Athletes looking for performance gains ahead of a key race
- Athletes looking to gauge their performance drop-off when racing in the heat
- Athletes looking for the gains delivered by altitude training, but who cannot access altitude
Sweat Testing
What it involves
- Sitting comfortably for ~30-45 minutes whilst our Sweat Test kit stimulates a small patch of your forearm to sweat maximally and we collect a sample
- No needles, no exercise
What you learn
- Understand your sweat sodium concentration (in milligrams per litre of sweat), so you can tailor the strength of your drinks
- A detailed report and consultation with a hydration specialist
- A fuel & hydration plan for your next race (and access to the planning software for future races)
The science behind sweat testing
- Should you take a Sweat Test?
- The different types of Sweat Test and why you should have one
- What we learned from getting our Sweat Test data published
- Sweat Testing: The Secret To A Perfect Race? (Global Triathlon Network)
- Does consuming more salt mean you will have saltier sweat?
This service is ideal for
- Athletes who struggle to perform in the heat, but can’t work out why
- Athletes who struggle with cramp, particularly late on in races
- Athletes who feel bloated, thirsty or have a dry mouth, or pee frequently during training and racing
- Athletes looking for the performance gains that can be found by optimising your approach to hydration
Lactate Profiling
What it involves
- A progressive (~30-45 minute) exercise test on the treadmill or bike
- A finger-prick blood lactate test
What you learn
- Understand your lactate thresholds to better inform your training zones
The science behind lactate profiling
- How understanding lactate can benefit your performance
- Exercising at the correct lactate zones leads to enhanced performance gains in cyclists
- Defining your lactate profile informs your training zones to maximise the effectiveness of your training to fit in with your lifestyle
This service is ideal for
- Athletes who want to optimise their training by dialing in their zones
Plan your visit
Arriving by train?
Hinton Admiral is the closest station but it’s tricky to walk to the lab from there, so please talk to us about picking you up.
Arriving by car?Our address is: Old Sawmill, A35, Lyndhurst Rd, Hinton, Christchurch BH23 7DX
Here’s the What 3 Words location: https://what3words.com/next.refreshed.handbook
Our HQ is a lovely converted Sawmill with a gravel driveway, literally just off the main road. When you arrive, if they’re free, you can park out front in the spaces to the left of the building. Or head through the gates on the right and park around the back. Please just keep the channel on the right free so delivery vehicles can access the warehouse at the back of the plot. Then head in via the central glass “patio” door at the back of the building and someone will greet you.
Frequently asked questions
Do heat acclimation sessions have to be on consecutive days?
Research suggests that consecutive doses of heat are the most effective at developing adaptations. But, we know it’s not always possible to fit that around busy lives. To build adaptations to the heat, a minimum of 5 sessions within 7 days is recommended. This initial build up phase can be followed by a minimum of 1 session per week (preferably 2+ per week) to maintain some of the adaptation for extended periods of time.
What do I have to bring with me to the sessions?Cycling? Bring your usual cycling kit. We recommend wearing bib shorts, cycling socks, and cycling shoes, with the addition of a sports bra or base layer for women. Running? Bring your usual running kit (shoes, socks, shorts and a light top). We’d recommend wearing a singlet or vest as you’ll be sweating buckets! Please bring along a change of clothes for afterwards, and any exercise tracking device you normally use such as a Garmin/Wahoo cycling computer/watch to track the sessions if you wish to.
Am I able to bring my own bike?Yes! We have direct drive trainers from Elite to set road and TT/triathlon bikes on. We have a range of cassettes and freehubs to fit all road groupsets.
Am I able to leave my bike with you instead of taking it home?You can leave your bike with us for the duration of your acclimation sessions.
Do I have to bring my own bike to each session?No, we also offer sessions on a Stages smart bike, where you can adjust the position to suit you.
Can I run or ride?You’re able to choose running or cycling to your preference. But, for best results, choose the modality you do more frequently or will be racing in. For triathletes, it can be beneficial to do acclimation sessions near to each other on the same discipline each time, but it may be more beneficial to conduct heat training sessions while running as heat stress is greater when running vs riding (in the same conditions and the same relative intensity).
What is your cancellation policy?You are allowed to cancel up to 12 hours prior to the session. Cancellations within 12 hours of the booking and no shows won’t be refunded unless there are extenuating circumstances. Please email our Athlete Support crew at lab@pfandh.com and they’ll get you sorted.
Can I train that day while completing heat acclimation trials?Yes, you are welcome to continue your regular training, with two caveats. We recommend reducing the volume and intensity of any additional sessions you do, especially within the first 5 days of heat acclimation sessions. Once you have conducted 5 sessions in the heat, you will start to be less impacted by the conditions and be better able to do more intense, quality work.
What happens if I buy a pack and then am unable to attend 1 or more sessions (due to any reason such as sickness, injury etc)?All individual sessions/packages are valid within 12 months from the date of purchase. Please reach out to lab@pfandh.com with any questions on how to book sessions if you have any trouble.
Got questions?
