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22/05/2026 - z2 & HEAT

May 22, 10:30 AMZwiftDean Cunningham

15

2h 17m 16s83.15 km36.3 km/h141 bpm

192 W

60 g

Athlete notes

“I got the CORE 2 Thermal Sensor!”

No more winging it with heat training. Not that it has done me any harm or stopped me from seeing great adaptions. The obvious next step was to optimise the heat training.
We got in touch with CORE who gave me a nice discount on the sensor since I will showcase it and speak about it a lot on my Twitch stream.

The first thing I've established is that I have been training too hot. I think I have been routinely training around 39c based on today's ride. Which is too much, or, more so, it is too much in terms of optimised/bang for buck heat training.

Armed with the data from today, I can now fine tune my layering and protocol for my 2 hour z2 rides with heat. It means I can likely achieve proper z2 watts under heat as I can use less layers and still be within the optimal 38.6c+ temp range. Basically, I can achieve the adaptions from the heat training without suffering AS much as I have been. Which I welcome!

Interestingly, I was already at 38.3c just with bibs, short sleeve jersey and my Wahoo Headwind on level 2..... I've always preferred warmer conditions in general as well as on the bike. But I think I have spent a lot of years on the trainer essentially doing heat training without even knowing it.

Route

Start · End

Analysis

NP202 W

kcal1517

Max HR169 bpm

Avg Cadence81 rpm

Max Speed62.3 km/h

Elev Gain572 m

Power

2:17:16avg 193 W↓ 0 W↑ 448 WNP 202 W

4482000

Heart Rate

2:17:16avg 141 bpm↓ 0 bpm↑ 169 bpm

169500

Speed

2:17:16avg 36.4 km/h↓ 0.0 km/h↑ 62.3 km/h

62.320.00.0

Cadence

2:17:16avg 81 rpm↓ 0 rpm↑ 100 rpm

100500

Altitude

2:17:16avg 12 m↓ 1 m↑ 43 m

43200

0:0030m1h1h 30m2:17:16

Power Curve

Peak 448 W

448300193

1s15s3m2h17m40s

1s: 448 W2h17m40s: 193 W

Heart Rate Curve

Peak 169 bpm

169160150

1s15s3m2h17m40s

1s: 169 bpm2h17m40s: 141 bpm

Power Zone Time

Total2h17m

Z1 Recovery (<204W)

Z2 Endurance (204W-258W)

Z3 Tempo (258W-306W)

Z4 Threshold (306W-357W)

Z5 VO2 Max (357W-401W)

Z6 Anaerobic (401W-612W)

Z7 Neuromuscular (>612W)

Heart Rate Zone Time

Total2h16m

Z1 Active Recovery (<129bpm)

Z2 Endurance (129bpm-149bpm)

Z3 Tempo (149bpm-168bpm)

Z4 Threshold (168bpm-178bpm)

Z5 Anaerobic/VO2 Max (>178bpm)

Comments

Arne11 days ago

1

I think many have done ‘heat training’ on the indoor races. I have done actual heat training for some time, but stopped doing it. Made me feel absolutely miserable on and off the bike. Curious to see how you like it😅

Dean Cunningham11 days ago

0

@arne I have no doubt that I've been "heat training" without knowing it for a long time on the trainer 😂
It is pretty miserable doing it, but not enough to make me stop and because I know I've been too hot when doing it, things will be more tolerable now as I don't need to suffer so much.

I was able to do 2 hours in heat right away on the trainer. My tolerance for heat seems to be higher in general. I'm always the guy who is cold and wearing leg warmers when nobody else is. Makes me believe

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