OpenTube

Increase VO2 Max and Blood Volume? The New Science of Heat Training

David and Megan Roche

34,794 views

Heat training causes some of the most rapid adaptations in all of human physiology. After just a few days, blood plasma volume increases. Now, several studies are showing that the plasma volume increase is followed by an increase in red blood cells.

Red blood cell increases = improved oxygen transport = higher VO2 max and better performance?

The jury is still out on that question, but science and practice seem to be pointing toward heat as a key driver of performance and health benefits.

This video breaks down the new science! We filmed during a hot tub session to put our money where our mouths are. Things get sweaty.

Always talk to a doctor before doing any heat training, and do not use heat if you have any pre-existing health conditions. Thank you all for being here!

Directed by Cody Bare: Instagram: codybare_

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Timestamps:
00:00-01:10 - Intro
01:10-04:28 - How heat training works
04:28-05:49 - Heat suit training
05:49-09:16 - New study on passive heat training
09:16-11:58 - What are we seeing in the real world?
11:58-18:57 - What should you do?
18:57-20:05 - Ending the session/final thoughts
20:05-20:40 - Outro

20 Comments

@Smarrone091 3 months ago (edited)

If the SWAP podcast isn’t permanently moved to the hot tub, I’ll be disappointed 😅

@AMMrawCR 3 months ago (edited)

Europe just got hit with a heat wave and I bought a portable sauna during it. People thought I was crazy but I told them I needed to protect the gains I was getting from the 99° heat lol
Edit: liked and hyped!

@allisonjustin4075 3 months ago

lol the Lance jump scare 😱

@TheDavekingman 3 months ago

No mention of a rectal thermometer. Kinda surprised! Great video though. So funny

@gregory_adam5350 3 months ago

This week in Tennessee, just walking to the mailbox and back is heat training lol.

@JBSmithMD 3 months ago

The editorial footnotes are taking me out. “Take a shot,” hahaha. Great video and superb content as always.

@jt.8144 3 months ago

Hacks and Shortcut videos are one of the things I despise in this YouTube space especially when it comes to running and other long distance endurance sports. Glad for this video. Thanks Dr. Roche.

@Seanwg7 3 months ago

If Janji doesn’t do a re-release or special drop of the green shorts Im going to freaking lose it.

@rhywia 2 months ago

Just took a hot shower, came back and unpaused the video, and David tells me to be careful because there is no temp regulator, i should have watched the video in full first HAAHAH

@ButteryBros1 3 months ago

Here for all hot tub science. Specifically any science discussed in a hot tub.

@nathankoenegstein3253 3 months ago

The hot tub diaries. I just can’t. 😂

@mountainrunning-bb8 3 months ago

The caption "take a shot" for Leadville will forever be funny!

@twistedflapjack9738 2 months ago (edited)

Its crazy I have been getting back into running working on myself and learning more and more each day. I came across you listen to a podcast laughed when I found out we have the same last name. Not only that I also love ultras and trail running.i just wish I stuck with it in my mid teens. Now at 37 i have a long way to go. Thnfully found your channel and a few others that have massively helped me get better. Also i have for years always had mega hot baths usually around 42°c just because i found it helps my joints in the morning. I have a bath every morning before work for about 25mins lol. I am going to keep at it now i have heard this from you

@macmcintosh78 2 months ago

Love the science and the humor… and the VIBES.

@TineFaunaSable 2 months ago

This is the first swap video I didn't watch right away but saved for later. We are currently suffering our third heat wave of the year with 40 degrees outside and almost 30 inside.

@oldmandice2731 3 months ago

I have been doing heat training for quite some time now. Never knew about these studies. I'm a triathlete (age grouper - currently 60-64) and live in Florida. My training schedule has 2 recovery days (1 active, 1 full rest). On my active recovery day, I do an easy indoor spin on the bike trainer for 30-60 minutes (depending on what training block I'm in) and then hit the infrared sauna for a comparable amount of time. I also have a couple of short runs of 2-5 miles (depending on what training block I'm in) in the heat of the afternoon (clothing dependent on outside temp - I don't overdress, it's usually hot enough as is), these runs are in addition to whatever training session I had in the morning. I did this simply to get ready for racing in the heat and humidity of Florida, but anecdotally I can attest to the other benefits. This has definitely improved my overall fitness, and I think it's been a huge factor in my ability to finish at the top of my age group.

@flordevodder 3 months ago

Watching this in the hot tub

@michaelhobbs3291 3 weeks ago

Dave, I invite you to Oklahoma in August to do some heat training. I would be interested to hear the post training analysis.

@stevemally9962 2 months ago

Watched twice and shared with others. We have a sauna and its amazing in how it helps with recovery.

@tktobreak222 3 months ago

It's so exciting to see you pushing a lot Marius Bakken's book that I'm digging in so deep these days too.! I hope to hear you and Megan's thoughts in near future!