Heat and humidity make training harder. Your heart rate rises, your pace drops, and you sweat more. With a few adjustments, you can train safely and even prepare for a hot race.
This is general guidance. Heat illness can be serious. If you feel dizzy, confused, nauseous or stop sweating, stop immediately and cool down. Seek medical help if symptoms do not improve.
Adjust your pace
In heat, the same pace feels harder. Train by effort or heart rate rather than pace. Accept slower times.
Hydration
Drink more in the heat. Drinks with electrolytes can help on long or very sweaty sessions. See hydration for an indoor HYROX race.
Timing
Train in the cooler parts of the day — early morning or evening.
Clothing
Light, breathable clothing. A cap and sunglasses outdoors.
Heat acclimatisation
Regular training in warm conditions over one to two weeks helps your body adapt. It sweats earlier and your heart rate is lower at the same effort. If your race hall is likely to be warm and you usually train somewhere cool, some training in warmer conditions may help.
Indoor races
HYROX halls can get warm, especially later in the day. Be prepared.
Listen to your body
If you feel unwell, stop. There is no benefit in pushing through heat illness.