May 20, 2025 • 15 mins
Endurance Pros train at altitude to get significant VO2max adaptations. They use heat training at low altitudes to get more of a similar type of adaptation. It really is easy to boost your VO2 max by a couple of points with two months of heat training, and even a sauna helps.
You can just get very hot and sweaty very often, or use the Greenteg CORE 2 Body Temperature Sensor to quantify the adaptations you want by only experiencing moderate heat discomfort and Z2 levels.
And, yes, you can wear one of those silly CSI white overalls; they help. But you don't have to.
Resources & Links:
Source Written Article by the5krunner: “https://the5krunner.com/2025/01/03/new-core-2-body-temperature-sensor-is-smaller-with-more-to-come/”
Main Channel: https://the5krunner.com
My other channels: https://linktr.ee/the5krunner
—Credits:Content in this episode was generated using AI tools (NotebookLM) based on original content from @the5krunner, and other sources as cited.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Ever felt like your engines justcompletely overheating during a
tough workout on a sweltering day?
Oh yeah, that feeling where yourusual pace suddenly feels
impossible. Definitely, athletes are always
chasing that next level and. When the heat cranks up, it just
introduces this whole new layer of challenges.
It really does. So today we're going to dive
into a piece of tech that's aiming to help you conquer that
(00:24):
thermal battlefield. Yeah, the green tag core body
temperature sensor. That's right, Think of your body
as this like finely tuned machine.
And heat, well, heat's a potential performance killer.
Understanding how your internal temperature actually responds to
training, especially in those hot conditions, can be a real
game changer. OK, let's unpack this then.
(00:45):
We've got a really insightful review of the core sensor from
the 5K runner, someone who really puts these things through
their paces. Yeah, they do solid reviews.
And we've also got some compelling scientific research
looking into how our bodies, youknow, adapt to heat stress.
Exactly. And our goal in this deep dive
is really to connect those thosepractical observations with the
(01:06):
underlying science. We want to show you, our
listener, how this core sensor, particularly when it plays
nicely with your existing Garminor Wahoo devices.
Which is key for a last. Year totally key how it can
become a really valuable tool inyour heat training arsenal,
potentially leading to some, well, pretty significant
performance gains. OK, so let's start with a
(01:28):
fundamental challenge here, justkeeping our internal temperature
stable when we're pushing hard, especially when the environment
is working against us. What's the body's strategy for
that? So that's the whole world of
thermoregulation. It's your body's incredible like
automatic system for maintaininga stable core temperature.
Like a thermostat. Pretty much, yeah.
Like a thermostat in your house keeps things consistent
(01:51):
regardless of what's happening outside.
Now, when you exercise your muscles, they generate a lot of
heat, and this process just getsamplified in hot environments.
Your body then has to work extrahard to, you know, get rid of
that excess heat. To stop yourself cooking from
the inside out, basically. Essentially, yeah, to prevent
your core temperature from rising to a point where
(02:11):
performance suffers or worse, becomes dangerous.
And this is where the green TateCore sensor steps in, right?
Giving us a much clearer pictureof what's happening inside.
Exactly. The 5K renter review really high
highlighted this. It provides A continuous and
pretty accurate reading of your core temperature.
Which is different from skin temp.
Massively different skin temperature is so easily swayed
(02:33):
by external factors. The air temp, sweat, evaporating
wind, wind. Exactly.
So it doesn't always reflect your true internal state.
The core sensor, which you wear,you know, comfortably on your
chest. Yeah, it boasts a really
impressive accuracy ±0.21°C. Wow, that's precise.
It is, and that precision lets you see the subtle shifts in
(02:56):
your core temperature respondingto your training load and the
environment. It offers much more actionable
data than just well, guessing based on how hot you feel.
OK, now athletes are always looking for ways to handle the
heat better training adaptations.
That brings us to the science ofheat adaptation or heat
acclamation. What does that actually involve?
(03:17):
So heat acclamation or HA, it's essentially about training your
body to become more efficient atdealing with heat stress.
Through repeated exposure. Through repeated exposure, Yeah,
yeah. Think of it as a specific type
of conditioning. And the benefits which are
detailed in the research on heatalleviation strategies, they're
substantial. Like what specifically?
(03:39):
OK, so after proper heat acclamation, you're resting and
you're exercising core and skin temperatures tend to be lower.
OK. You'll will likely start
sweating sooner. You produce a greater volume of
sweat, and this is important, that sweat will be more dilute.
Meaning you hold on to electrolytes.
Better exactly conserving those crucial electrolytes.
So it's like your body just becomes a much more efficient
(03:59):
cooling machine. That's a great way to put it.
And the adaptations go deeper. Heat acclamation can actually
lead to an increase in your blood plasma volume.
More blood volume? How does that help?
Well, think of your circulatory system having more fluid
overall. It makes it easier for your
heart to pump blood and deliver oxygen to your working muscles,
especially when heat and potential dehydration are big
(04:21):
factors. You might also notice your heart
rate is lower during exercise atthe same intensity in the heat.
That's a big one. Huge and the blood flow to your
skin improves, which allows for better heat dissipation, better
cooling. Some athletes even report
feeling, you know, less botheredby the heat after they've
acclimated. Lower perceived effort.
(04:42):
Yeah, lower perceived exertion for the same workload.
So it sounds like you're body not only adapts physically, but
also changes how you feel the challenge.
That seems like a powerful combination.
It really is, and there's even evidence of metabolic benefits
too, potentially making your body more efficient at using
energy during exercise. In the heat, even muscle
function might see improvement. And interestingly, heat
(05:05):
acclimation triggers the production of something called
heat shock proteins. HS, PS Think of them like
cellular bodyguards. They help your body adapt to
stress and potentially even protect your gut health, which
can take a hit when you're pushing hard in hot conditions.
That is a pretty comprehensive set of advantages.
Now, the research you mentioned also talks about different works
(05:26):
to achieve heat acclimation right?
Like passive versus active methods.
Yeah, the research highlights a few key approaches.
You've got passive heat acclimation.
That's exposing yourself to heatwithout exercising, so things
like sitting in a sauna or taking hot baths.
Then there's active heat acclimation, which is probably
what most athletes think of exercising in hot environments,
(05:47):
or maybe exercising in normal temps but wearing extra layers
to deliberately raise your body temp.
Get sweaty. Get sweaty.
Exactly. And then there's something
called isothermic heat acclimation.
Isothermic. Yeah, it's a more targeted
approach where you actually aim to maintain a specific elevated
core body temperature during your workout.
(06:07):
OK. And it sounded like the research
suggested that this isothermic method, aiming for maybe what,
38.5°C or higher, could be a particularly efficient way to
trigger those adaptations. That seems to be the direction
the research is pointing now. Studies haven't shown
drastically different physiological outcomes compared
to say, more traditional fixed intensity protocols, but the
(06:32):
isothermic approach can be more time efficient because you're
actively adjusting your exerciseintensity to consistently hit
and maintain that target core temperature zone.
So you know you're getting the right stimulus.
Exactly. It's about ensuring you're
getting a sufficient and consistent heat stimulus for
adaptation. Like dialling in the precise
intensity, but for heat, not just power or pace.
(06:53):
OK, this brings us right back tothe core sensor.
It seems like it would be incredibly valuable for athletes
trying this isothermic approach.How does it actually help them
target and maintain that specific core temp?
Well, for isothermic HA the coresensor becomes pretty much
indispensable as a real time monitor.
Yeah, I could see that. It lets you see exactly what
your core temperature is doing, second by second almost.
(07:15):
It ensures you reach and stay within that recommended range
like that 38.5° C or higher. So you can adjust your effort on
the fly. Precisely, you adjust your pace,
your power output, whatever based on the course readings to
keep your core temp in that optimal zone for adaptation.
It just takes the guesswork out.You're not trying to estimate
(07:36):
based on feel or even just heartrate alone.
That makes perfect sense. It's like having a a real time
gauge for your internal heat load.
But what about for athletes who are using other heat acclamation
methods? Maybe not specifically
isothermic? Is the core sensor still useful?
Oh absolutely. Even if you're doing, say,
active heat acclamation, just byexercising out in the heat, the
(07:58):
core sensor gives you that crucial real time feedback on
how your body's responding. So, you know, if you're actually
getting hot enough. Exactly.
You can see how quickly your core temperature is rising, how
high it's getting, and maybe howlong it takes to come back down
afterwards. This helps you make sure you're
applying enough heat stress to actually stimulate adaptation.
But without overdoing it. Right, without pushing yourself
(08:18):
into a danger zone. The 5K runner specifically noted
this, that the core is a great way to validate whether you're
chosen heat adaptation strategies are actually having
the intended effect on your coretemperature.
You might think you're working hard enough.
You might think so, but the coregives you the objective data to
confirm it or to show you need to push a bit harder or maybe
(08:39):
back off. And I understand core.
Core even has its own system of heat zones to help athletes with
this. Yeah, they do.
Core has developed these dynamictemperature training zones.
It's an additional resource theyprovide for athletes and coaches
to help optimise training and performance in different heat
conditions. How do they work?
Well, by understanding these zones which are based on your
(09:01):
real time core temperature, you can make more informed decisions
about your workout intensity andduration, specifically aiming
for certain physiological responses linked to those
temperatures ranges. OK, that's interesting.
Now for so many of us, our training world revolves around
devices from Garmin and Wahoo. How does the core sensor
actually integrate with those platforms?
(09:22):
Yeah, and this integration is a really significant advantage.
I think the core sensor works pretty seamlessly with Garmin
devices. Good.
As the 5K Runner review pointed out, there's a dedicated Garmin
Connect IQ data field and even awidget available.
OK. So the data field that logs the
temperature. That's right, the data field
lets you record your core temperature data, and skin
(09:42):
temperature too, if you want directly into your workout FIT
files on compatible garment devices.
Which models are we talking? Generally, it's been available
for models like the Forerunner 735 XT and the Edge 820 and
newer devices for a while now. So all that valuable core temp
info is right there alongside your heart rate, pace, power,
everything else. That's incredibly convenient,
(10:04):
just having all that data in oneplace for analysis later.
What about the garment widget? What does that add?
So the Garmin widget gives you afew extra useful bits.
It provides a clear, live display of your current core
temperature right there on your watch face or cycling computer
screen. It also lets you set custom
temperature alerts so you can get a buzz or a notification if
(10:25):
your core temp hits a certain level you've set.
Like a warning signal? Kind of, yeah.
Or just an awareness signal. And for really specific use
cases, like maybe research wheresomeone's using multiple core
sensors, the widget can even letyou specify which sensors data
you want to display. OK.
And Wahoo, What's the story withWahoo Element T devices?
Yes, they connect to as of early2021 anyway.
(10:48):
The core sensor also supported Wahoo Element T bolt devices.
It does this by broadcasting itsdata over something called the
THB channel. That's total haemoglobin.
THB so it's not a direct core temp field.
Not quite in the same way as Garmin, no.
It doesn't necessarily give you a direct display of core temp
within the native Wahoo ecosystem during the ride, but
it does allow the data to be captured and then analysed later
(11:11):
post workout. OK, so you still get the data.
You still get the data. It's worth noting that while
Core uses standard Bluetooth forgeneral connectivity, that
deeper integration with Garmin via Connect IQ was definitely a
highlight in the 5K runners assessment.
And you know, there's always potential down the line for more
universal A&T, plus support for both skin and Core temp data,
(11:34):
which would broaden compatibility even further.
This all paints a really clear picture of how closely
monitoring core body temperaturecan refine our understanding of,
well, how our bodies cope with heat stress during training.
But how does all this actually translate into performance
gains? We touched on VO2 Max earlier.
Right, this is where the rubber meets the road, isn't it?
(11:55):
The physiological adaptations you get from effective heat
acclimation, the lower heart rate we mentioned, increased
blood plasma volume, better blood flow, more efficient
sweating, all of that directly contributes to enhanced
endurance capacity. So it makes you better at
endurance exercise. Fundamentally yes, as the
research we looked at mentions citing specific studies, heat
(12:16):
adaptation has been clearly linked to improvements in VO2
Max and overall aerobic performance, like seeing faster
times in a 5K time trial for example.
So by making your body more efficient at handling the heat,
you're basically freeing it up to perform better at the same
effort level, or maybe allowing it to work at a higher intensity
for longer before heat becomes the limiting factor.
(12:38):
That's exactly it. The reduced strain on your
cardiovascular system means yourbody isn't having to work quite
as hard just to regulate its temperature, which allows it to
dedicate more resources to actually maintaining your
exercise intensity and over time, with consistent heat
training guided by that core temperature monitoring.
Using the core sensor. Using the core sensor, yeah,
(12:58):
this can indeed lead to those really valuable increases in VO2
Max. The core acts as that real time
guide, helping you optimise yourheat training sessions to really
maximise these beneficial physiological changes.
So for our listener, the learnerwho might be juggling work,
family, their training, maybe not a pro athlete with the whole
team, what's the practical takeaway here regarding this
(13:21):
green Ted core sensor? I think the real value of the
core sensor for everyday athletes is that it offers a
surprisingly accessible way to get personalised insights into
how their body responds to heat during their training.
Personalised being the keyword. Absolutely.
You don't need to be a physiologist to look at the data
and see your core temp rise and fall in response to your effort
(13:43):
and the conditions. It provides objective data that
can inform your training in a very direct, very personal way.
And with that personalised data,you can then make smarter
decisions about your training, especially in the heat.
For sure, you can learn when you're actually pushing hard
enough to trigger adaptation, when you might need to back off
a bit to avoid overheating, and you can track how your body is
(14:03):
adapting to your heat training protocol over weeks or months.
See the progress. See the progress.
This real time information can guide your training intensity,
your duration, even your hydration and recovery
strategies in hot conditions. By understanding the basics of
thermoregulation and the benefits of heat acclimation,
all informed by accurate core tempt data from the core well,
(14:27):
you're empowering yourself. You get a deeper understanding
of your own Physiology and you potentially unlock performance
gains you might not have achieved otherwise.
The 5K runners experience reallyseemed to underscore this.
It's a tool that moves beyond just tracking steps or something
and gives genuinely actionable information for serious
training. OK, so to sort of bring it all
(14:47):
together, the Green Tag Core sensor isn't just another
gadget, it's a specific tool providing crucial real time data
on your core body temperature that's fundamental to training
effectively in the heat. By giving you this insight, it
aligns with the scientific principles of heat acclimation,
letting you optimise your training intensity and duration
for better physiological adaptations.
(15:08):
And with its integration into popular platforms like Garmin
and Oahu, this valuable data becomes easy to access and use,
ultimately aiming to help you unlock performance improvements,
maybe even boosting your VO2 Maxand overall endurance.
Precisely. It helps shift heat training
from something that's often quite subjective based on feel.
Yeah, how hot do I feel today? Exactly.
(15:30):
It shifts it towards a more objective, data-driven,
ultimately likely more effectiveapproach.
Which brings us to our final thought for you, the listener.
How could having access to this kind of real time core body
temperature data fundamentally change the way you approach
training and racing, especially in challenging heat?
And thinking bigger, what new levels of understanding about
(15:52):
your own body's capabilities could this kind of precise
physiological monitoring unlock?Definitely something to chew on
as you push your own boundaries.
Ever felt like your engines justcompletely overheating during a
tough workout on a sweltering day?
Oh yeah, that feeling where yourusual pace suddenly feels
impossible. Definitely, athletes are always
chasing that next level and. When the heat cranks up, it just
introduces this whole new layer of challenges.
It really does. So today we're going to dive
into a piece of tech that's aiming to help you conquer that
(00:24):
thermal battlefield. Yeah, the green tag core body
temperature sensor. That's right, Think of your body
as this like finely tuned machine.
And heat, well, heat's a potential performance killer.
Understanding how your internal temperature actually responds to
training, especially in those hot conditions, can be a real
game changer. OK, let's unpack this then.
(00:45):
We've got a really insightful review of the core sensor from
the 5K runner, someone who really puts these things through
their paces. Yeah, they do solid reviews.
And we've also got some compelling scientific research
looking into how our bodies, youknow, adapt to heat stress.
Exactly. And our goal in this deep dive
is really to connect those thosepractical observations with the
(01:06):
underlying science. We want to show you, our
listener, how this core sensor, particularly when it plays
nicely with your existing Garminor Wahoo devices.
Which is key for a last. Year totally key how it can
become a really valuable tool inyour heat training arsenal,
potentially leading to some, well, pretty significant
performance gains. OK, so let's start with a
(01:28):
fundamental challenge here, justkeeping our internal temperature
stable when we're pushing hard, especially when the environment
is working against us. What's the body's strategy for
that? So that's the whole world of
thermoregulation. It's your body's incredible like
automatic system for maintaininga stable core temperature.
Like a thermostat. Pretty much, yeah.
Like a thermostat in your house keeps things consistent
(01:51):
regardless of what's happening outside.
Now, when you exercise your muscles, they generate a lot of
heat, and this process just getsamplified in hot environments.
Your body then has to work extrahard to, you know, get rid of
that excess heat. To stop yourself cooking from
the inside out, basically. Essentially, yeah, to prevent
your core temperature from rising to a point where
(02:11):
performance suffers or worse, becomes dangerous.
And this is where the green TateCore sensor steps in, right?
Giving us a much clearer pictureof what's happening inside.
Exactly. The 5K renter review really high
highlighted this. It provides A continuous and
pretty accurate reading of your core temperature.
Which is different from skin temp.
Massively different skin temperature is so easily swayed
(02:33):
by external factors. The air temp, sweat, evaporating
wind, wind. Exactly.
So it doesn't always reflect your true internal state.
The core sensor, which you wear,you know, comfortably on your
chest. Yeah, it boasts a really
impressive accuracy ±0.21°C. Wow, that's precise.
It is, and that precision lets you see the subtle shifts in
(02:56):
your core temperature respondingto your training load and the
environment. It offers much more actionable
data than just well, guessing based on how hot you feel.
OK, now athletes are always looking for ways to handle the
heat better training adaptations.
That brings us to the science ofheat adaptation or heat
acclamation. What does that actually involve?
(03:17):
So heat acclamation or HA, it's essentially about training your
body to become more efficient atdealing with heat stress.
Through repeated exposure. Through repeated exposure, Yeah,
yeah. Think of it as a specific type
of conditioning. And the benefits which are
detailed in the research on heatalleviation strategies, they're
substantial. Like what specifically?
(03:39):
OK, so after proper heat acclamation, you're resting and
you're exercising core and skin temperatures tend to be lower.
OK. You'll will likely start
sweating sooner. You produce a greater volume of
sweat, and this is important, that sweat will be more dilute.
Meaning you hold on to electrolytes.
Better exactly conserving those crucial electrolytes.
So it's like your body just becomes a much more efficient
(03:59):
cooling machine. That's a great way to put it.
And the adaptations go deeper. Heat acclamation can actually
lead to an increase in your blood plasma volume.
More blood volume? How does that help?
Well, think of your circulatory system having more fluid
overall. It makes it easier for your
heart to pump blood and deliver oxygen to your working muscles,
especially when heat and potential dehydration are big
(04:21):
factors. You might also notice your heart
rate is lower during exercise atthe same intensity in the heat.
That's a big one. Huge and the blood flow to your
skin improves, which allows for better heat dissipation, better
cooling. Some athletes even report
feeling, you know, less botheredby the heat after they've
acclimated. Lower perceived effort.
(04:42):
Yeah, lower perceived exertion for the same workload.
So it sounds like you're body not only adapts physically, but
also changes how you feel the challenge.
That seems like a powerful combination.
It really is, and there's even evidence of metabolic benefits
too, potentially making your body more efficient at using
energy during exercise. In the heat, even muscle
function might see improvement. And interestingly, heat
(05:05):
acclimation triggers the production of something called
heat shock proteins. HS, PS Think of them like
cellular bodyguards. They help your body adapt to
stress and potentially even protect your gut health, which
can take a hit when you're pushing hard in hot conditions.
That is a pretty comprehensive set of advantages.
Now, the research you mentioned also talks about different works
(05:26):
to achieve heat acclimation right?
Like passive versus active methods.
Yeah, the research highlights a few key approaches.
You've got passive heat acclimation.
That's exposing yourself to heatwithout exercising, so things
like sitting in a sauna or taking hot baths.
Then there's active heat acclimation, which is probably
what most athletes think of exercising in hot environments,
(05:47):
or maybe exercising in normal temps but wearing extra layers
to deliberately raise your body temp.
Get sweaty. Get sweaty.
Exactly. And then there's something
called isothermic heat acclimation.
Isothermic. Yeah, it's a more targeted
approach where you actually aim to maintain a specific elevated
core body temperature during your workout.
(06:07):
OK. And it sounded like the research
suggested that this isothermic method, aiming for maybe what,
38.5°C or higher, could be a particularly efficient way to
trigger those adaptations. That seems to be the direction
the research is pointing now. Studies haven't shown
drastically different physiological outcomes compared
to say, more traditional fixed intensity protocols, but the
(06:32):
isothermic approach can be more time efficient because you're
actively adjusting your exerciseintensity to consistently hit
and maintain that target core temperature zone.
So you know you're getting the right stimulus.
Exactly. It's about ensuring you're
getting a sufficient and consistent heat stimulus for
adaptation. Like dialling in the precise
intensity, but for heat, not just power or pace.
(06:53):
OK, this brings us right back tothe core sensor.
It seems like it would be incredibly valuable for athletes
trying this isothermic approach.How does it actually help them
target and maintain that specific core temp?
Well, for isothermic HA the coresensor becomes pretty much
indispensable as a real time monitor.
Yeah, I could see that. It lets you see exactly what
your core temperature is doing, second by second almost.
(07:15):
It ensures you reach and stay within that recommended range
like that 38.5° C or higher. So you can adjust your effort on
the fly. Precisely, you adjust your pace,
your power output, whatever based on the course readings to
keep your core temp in that optimal zone for adaptation.
It just takes the guesswork out.You're not trying to estimate
(07:36):
based on feel or even just heartrate alone.
That makes perfect sense. It's like having a a real time
gauge for your internal heat load.
But what about for athletes who are using other heat acclamation
methods? Maybe not specifically
isothermic? Is the core sensor still useful?
Oh absolutely. Even if you're doing, say,
active heat acclamation, just byexercising out in the heat, the
(07:58):
core sensor gives you that crucial real time feedback on
how your body's responding. So, you know, if you're actually
getting hot enough. Exactly.
You can see how quickly your core temperature is rising, how
high it's getting, and maybe howlong it takes to come back down
afterwards. This helps you make sure you're
applying enough heat stress to actually stimulate adaptation.
But without overdoing it. Right, without pushing yourself
(08:18):
into a danger zone. The 5K runner specifically noted
this, that the core is a great way to validate whether you're
chosen heat adaptation strategies are actually having
the intended effect on your coretemperature.
You might think you're working hard enough.
You might think so, but the coregives you the objective data to
confirm it or to show you need to push a bit harder or maybe
(08:39):
back off. And I understand core.
Core even has its own system of heat zones to help athletes with
this. Yeah, they do.
Core has developed these dynamictemperature training zones.
It's an additional resource theyprovide for athletes and coaches
to help optimise training and performance in different heat
conditions. How do they work?
Well, by understanding these zones which are based on your
(09:01):
real time core temperature, you can make more informed decisions
about your workout intensity andduration, specifically aiming
for certain physiological responses linked to those
temperatures ranges. OK, that's interesting.
Now for so many of us, our training world revolves around
devices from Garmin and Wahoo. How does the core sensor
actually integrate with those platforms?
(09:22):
Yeah, and this integration is a really significant advantage.
I think the core sensor works pretty seamlessly with Garmin
devices. Good.
As the 5K Runner review pointed out, there's a dedicated Garmin
Connect IQ data field and even awidget available.
OK. So the data field that logs the
temperature. That's right, the data field
lets you record your core temperature data, and skin
(09:42):
temperature too, if you want directly into your workout FIT
files on compatible garment devices.
Which models are we talking? Generally, it's been available
for models like the Forerunner 735 XT and the Edge 820 and
newer devices for a while now. So all that valuable core temp
info is right there alongside your heart rate, pace, power,
everything else. That's incredibly convenient,
(10:04):
just having all that data in oneplace for analysis later.
What about the garment widget? What does that add?
So the Garmin widget gives you afew extra useful bits.
It provides a clear, live display of your current core
temperature right there on your watch face or cycling computer
screen. It also lets you set custom
temperature alerts so you can get a buzz or a notification if
(10:25):
your core temp hits a certain level you've set.
Like a warning signal? Kind of, yeah.
Or just an awareness signal. And for really specific use
cases, like maybe research wheresomeone's using multiple core
sensors, the widget can even letyou specify which sensors data
you want to display. OK.
And Wahoo, What's the story withWahoo Element T devices?
Yes, they connect to as of early2021 anyway.
(10:48):
The core sensor also supported Wahoo Element T bolt devices.
It does this by broadcasting itsdata over something called the
THB channel. That's total haemoglobin.
THB so it's not a direct core temp field.
Not quite in the same way as Garmin, no.
It doesn't necessarily give you a direct display of core temp
within the native Wahoo ecosystem during the ride, but
it does allow the data to be captured and then analysed later
(11:11):
post workout. OK, so you still get the data.
You still get the data. It's worth noting that while
Core uses standard Bluetooth forgeneral connectivity, that
deeper integration with Garmin via Connect IQ was definitely a
highlight in the 5K runners assessment.
And you know, there's always potential down the line for more
universal A&T, plus support for both skin and Core temp data,
(11:34):
which would broaden compatibility even further.
This all paints a really clear picture of how closely
monitoring core body temperaturecan refine our understanding of,
well, how our bodies cope with heat stress during training.
But how does all this actually translate into performance
gains? We touched on VO2 Max earlier.
Right, this is where the rubber meets the road, isn't it?
(11:55):
The physiological adaptations you get from effective heat
acclimation, the lower heart rate we mentioned, increased
blood plasma volume, better blood flow, more efficient
sweating, all of that directly contributes to enhanced
endurance capacity. So it makes you better at
endurance exercise. Fundamentally yes, as the
research we looked at mentions citing specific studies, heat
(12:16):
adaptation has been clearly linked to improvements in VO2
Max and overall aerobic performance, like seeing faster
times in a 5K time trial for example.
So by making your body more efficient at handling the heat,
you're basically freeing it up to perform better at the same
effort level, or maybe allowing it to work at a higher intensity
for longer before heat becomes the limiting factor.
(12:38):
That's exactly it. The reduced strain on your
cardiovascular system means yourbody isn't having to work quite
as hard just to regulate its temperature, which allows it to
dedicate more resources to actually maintaining your
exercise intensity and over time, with consistent heat
training guided by that core temperature monitoring.
Using the core sensor. Using the core sensor, yeah,
(12:58):
this can indeed lead to those really valuable increases in VO2
Max. The core acts as that real time
guide, helping you optimise yourheat training sessions to really
maximise these beneficial physiological changes.
So for our listener, the learnerwho might be juggling work,
family, their training, maybe not a pro athlete with the whole
team, what's the practical takeaway here regarding this
(13:21):
green Ted core sensor? I think the real value of the
core sensor for everyday athletes is that it offers a
surprisingly accessible way to get personalised insights into
how their body responds to heat during their training.
Personalised being the keyword. Absolutely.
You don't need to be a physiologist to look at the data
and see your core temp rise and fall in response to your effort
(13:43):
and the conditions. It provides objective data that
can inform your training in a very direct, very personal way.
And with that personalised data,you can then make smarter
decisions about your training, especially in the heat.
For sure, you can learn when you're actually pushing hard
enough to trigger adaptation, when you might need to back off
a bit to avoid overheating, and you can track how your body is
(14:03):
adapting to your heat training protocol over weeks or months.
See the progress. See the progress.
This real time information can guide your training intensity,
your duration, even your hydration and recovery
strategies in hot conditions. By understanding the basics of
thermoregulation and the benefits of heat acclimation,
all informed by accurate core tempt data from the core well,
(14:27):
you're empowering yourself. You get a deeper understanding
of your own Physiology and you potentially unlock performance
gains you might not have achieved otherwise.
The 5K runners experience reallyseemed to underscore this.
It's a tool that moves beyond just tracking steps or something
and gives genuinely actionable information for serious
training. OK, so to sort of bring it all
(14:47):
together, the Green Tag Core sensor isn't just another
gadget, it's a specific tool providing crucial real time data
on your core body temperature that's fundamental to training
effectively in the heat. By giving you this insight, it
aligns with the scientific principles of heat acclimation,
letting you optimise your training intensity and duration
for better physiological adaptations.
(15:08):
And with its integration into popular platforms like Garmin
and Oahu, this valuable data becomes easy to access and use,
ultimately aiming to help you unlock performance improvements,
maybe even boosting your VO2 Maxand overall endurance.
Precisely. It helps shift heat training
from something that's often quite subjective based on feel.
Yeah, how hot do I feel today? Exactly.
(15:30):
It shifts it towards a more objective, data-driven,
ultimately likely more effectiveapproach.
Which brings us to our final thought for you, the listener.
How could having access to this kind of real time core body
temperature data fundamentally change the way you approach
training and racing, especially in challenging heat?
And thinking bigger, what new levels of understanding about
(15:52):
your own body's capabilities could this kind of precise
physiological monitoring unlock?Definitely something to chew on
as you push your own boundaries.
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