Heat training. What is it? How do you do it? How can you add it to your existing training program? What are the benefits and how you can use COURR to help optimize your heat training program? I'm Chris Bofilbrown, the product manager for COURR. Now let's get started with heat training. Before we get started with heat training, I want to cover some of the basic principles behind it. The first thing that's important to understand when you exercise your core body temperature goes up. That's when you're sweating and you feel warm. What's actually happening is you're going your core body temperature is rising to a fever level conditions. We've recorded people with high fever levels during events and that's a common practice. It's nothing to be alarmed about. Your core temperature goes up when you exercise. The next thing to know is when your core temperature goes up, your performance goes down or your threshold performance level goes down. Why does that happen? Your body diverts blood to the skin, away from the muscles. You've got less oxygen and supply for the muscles to be able to generate that power. Heat training basically makes you become more efficient in those conditions. You become more efficient when your core body temperature goes up, which happens during activities. Before starting with any heat training, it's advised the first seat guidance, either from a medical professional or an experienced coach with heat training, to ensure that this can be conducted safely. Heat training relies on individual predefined limits. Each person has their own limits. So what works for one person may not work for you. So find your own limits and importantly listen to your body. That's the most important part and not to exceed your limits. This is one area of training where more or higher temperatures not only can be counterproductive, it can be dangerous. Again, getting too higher temperature can turn into heat related illness that can be used for months to recover from. So monitoring your core temperature and staying within your range is critical for heat training. So why do we want to do heat training? What's the performance gain? So remember we started where we made this statement that when your temperature goes up, your performance goes down. So can you do something about it? Yes, that's called heat training. And what are the main benefits of heat training? You get two main benefits. So when your performance goes up, we actually see your performance drop by even up to 20% is common. So the first thing that you get is one on the big coach coin, vascular coordination. And that is basically your body gets more efficient at diverting the right amount of blood to the right area to the skin for cooling and still diverting enough blood to the right area to the right area to the right area to the right area to the right area to the right area to the right. So you get an important increase that way. The second part, which is very, and also a great benefit is your body when you do heat training produces more plasma. And this is well documented. And when you have an imbalance of plasma, now you've got an excess of plasma, your body then generates more hemoglobin to make that balance that out. So you're getting an increase in hemoglobin with a lot of plasma. And then we all know, is it added benefit also?