How Elites Are Boosting Their VO2 Max (What You Can Apply)

Heat training is how the world's best endurance athletes are boosting their VO2 max, getting ready to race in sweltering conditions, or preparing for altitude, all without leaving sea level. In this video we follow the exact elite heat protocol Vlad is using to prepare for UTMB, running a full week of it side by side to see what it actually does to the body, and how everyday runners can use it without a lab or a heat chamber. Elite trail runner Vlad Shatrov brings the pro perspective, walking through the protocol guiding his UTMB build, why heat can stand in for altitude, and how the demands scale down for an amateur. Whether you're preparing for a race at altitude, racing somewhere hot, or you just want some of those VO2 max gains, this video breaks down the science, the sessions, and the budget version you can start with gear you already own. 📱 Our Channel Partner Need a training plan that fits around real life? RunMotion adjusts as your week changes, so you're not stuck trying to follow a plan that no longer makes sense. RunLab viewers get a free month of premium here: https://bit.ly/RunMotion-RunLab 💧 Our Fuel & Hydration Partner Get 15% off your Precision Fuel and Hydration order, discount automatically applied through this link: https://bit.ly/precision-runlab-discount Free guides and tools from Precision Fuel and Hydration: Heat Training 101: A Comprehensive Guide for Athletes https://bit.ly/PrecisionHeatTrainingGuide How to Measure Your Sweat Rate https://bit.ly/measureyoursweatrate Free Fuel & Hydration Planner (build a race nutrition strategy for your next event) https://bit.ly/PrecisionTrainingPlanner 📌 Chapters 00:00 Intro 01:17 Why Heat Training Works (and How It Boosts VO2 Max) 02:25 How to Structure Your Heat Training Block 03:59 Day 1: Active Heat 06:58 Day 2: Passive Heat 08:40 Day 3: Heat Suit vs Layers (Budget Friendly) 11:04 Day 4: Look After Yourself 12:44 Day 5: Sauna Alternatives 14:03 The Verdict 15:42 How Amateurs Should Approach It 18:17 A Role for Altitude Chambers 🔬 Studies & references Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists (Rønnestad et al., 2022) https://pubmed.ncbi.nlm.nih.gov/35394464/ 🤝 Thanks to CORE CORE kindly sent us their body temperature sensors and heat suits to test for this experiment. They did not pay for this coverage and this video is not sponsored by CORE. If you are considering trying a CORE sensor, you can find them here: https://bit.ly/runlab_core 🎒 Gear we use _Some links below are affiliate links. Buying through them supports the channel at no extra cost to you._ The Sweat Sensor We Use: https://alnk.to/a47u9qq The Lights We Use: https://bit.ly/Fenix-RunLab Use Code RUNLAB20 for 20% off (Australia only) The Ice Bandana We Use: https://bit.ly/ice-bandana Our Favourite Running Singlets: https://bit.ly/blacksheep-RunLab 📺 Related Videos The Hydration Mistake https://youtu.be/NUGllase3E8 A Guide to Active Cooling https://youtu.be/qlfNQoxa3N8 🏃‍♂️ Follow Vlad Strava https://www.strava.com/athletes/12387974 Instagram https://www.instagram.com/vlad_protrailrunner/ 🎥 Follow Chris Strava https://www.strava.com/athletes/28291087 Instagram https://www.instagram.com/chrisbeavon/ 🎬 Follow RunLab Media Instagram https://www.instagram.com/runlabmedia/ 📩 Business enquiries info@runlab.media