SportPlan
Heat acclimation training plan — beginner
Running · heat acclimation
A 2-week heat acclimation training plan at beginner level — designed around 4 hours per week across 4 days. Polarised intensity distribution: most volume at easy aerobic effort, two quality sessions, one long session.
This is the representative template. The real SportPlan plan rebuilds every day from your Garmin and Strava data — HRV trend, Training Status, recovery, race calendar. The structure stays the same; the adaptation day-to-day is what changes.
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Preparation length
2 weeks
Hours per week
4 h
Days per week
4
Quality sessions / week
1
Total time
4h
Sessions
4
Quality sessions
1
Mon
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Tue
45 min
Target zones
Z4 threshold (~88% MaxHR)
Why today
Specific race-pace conditioning. Builds confidence at race effort and improves running economy.
Session details
Warm-up 15 min. 25–30 min continuous tempo at half-marathon to marathon pace. 10 min cool-down.
Wed
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Thu
68 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace throughout. Heart rate stays under your aerobic ceiling. Walk breaks fine if needed.
Fri
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Sat
60 min
Target zones
Z2 sustained (60–72% max HR)
Why today
Glycogen depletion + slow-twitch fibre recruitment. The single most important session for endurance events.
Session details
Continuous easy run. Conversational throughout.
Sun
68 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace throughout. Heart rate stays under your aerobic ceiling. Walk breaks fine if needed.
Polarised intensity distribution: roughly 75–80% of weekly volume at easy aerobic effort, 15–20% at quality (threshold, intervals, tempo), and 0–5% at race-pace. This split is the most-supported intensity distribution in the published endurance-training literature.
Quality sessions placed Tuesday and Thursday with full recovery between. Long session on Saturday (running / cycling) or Sunday brick (triathlon). Rest day Monday or Friday depending on your days-per-week.
Each session in the engine comes with a one-line 'why today' explanation. In the real adaptive plan, that rationale is anchored to your HRV, Training Status, and recent load — not the static template you see in this sample.
Connect Garmin or Strava, complete a 60-second onboarding, and your real plan rebuilds every day from your actual data. See your first week before you pay. €9.99/month, cancel anytime.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026