The Roadman Cycling Podcast How I Increased My FTP By 30 Watts (With This 1 Session)
Aug 4, 2025
Heat training might be the secret weapon for cyclists aiming to boost their performance. Discover how it can increase your FTP by up to 30 watts and enhance key metrics like VO₂ max. Learn from pros like Pogačar and Vingegaard who optimize their training with innovative techniques. The episode also offers practical protocols, including simple methods like hot baths, to safely incorporate heat adaptation into your routine. Elevate your cycling game with this scientifically-backed approach!
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Heat Training Boosts Performance
- Targeted heat exposure boosts hemoglobin mass by 3-4% and VO₂ max by ~6%.
- It can add 20 to 30 watts to your functional threshold power (FTP).
Heat Training Extends Altitude Gains
- Heat training locks in altitude training benefits by maintaining hemoglobin mass.
- Without heat training, altitude benefits fade quickly after returning to sea level.
Heat Training Works for Almost Everyone
- Heat training improves VO₂ max, threshold power, and delays fatigue significantly.
- Heat training benefits nearly all athletes, unlike altitude which has genetic non-responders.