Procedure

1. Initial Assessment & Safety Briefing

   • Verify the user is an intermediate runner and has no contraindications for heat exposure.
   • Provide a mandatory safety note using create_note regarding clinical signs of heat exhaustion (dizziness, nausea, cessation of sweating).
   • Advise the user to increase fluid and sodium intake to support plasma volume expansion and electrolyte loss.

2. Week 1: Induction Phase

   • Create a 7-day schedule using create_week.
   • Schedule 5 active heat sessions:
     • Workout: 60 minutes of moderate-intensity running (RPE 4–5).
     • Condition: Temperature $\ge 30^\circ\text{C}$ ($86^\circ\text{F}$).
   • Schedule 3 passive heat boosters immediately following runs:
     • 30 minutes of Dry Sauna ($80\text{--}100^\circ\text{C}$) or Hot Bath ($\sim 40^\circ\text{C}$).

3. Week 2: Peak Induction Phase

   • Increase frequency to 6 active heat sessions using create_workout.
   • Duration: 60–90 minutes at RPE 5–6 to match target race environment.
   • Increase passive heat boosters to 5 sessions (30 minutes each) post-run to maximize thermal strain and adaptation.

4. Week 3: Deload Phase

   • Reduce volume by 50% to manage systemic fatigue and prevent overreaching.
   • Schedule 3 active heat sessions (45–60 minutes each).
   • Schedule 2 passive heat sessions (30 minutes each) to maintain gains.

5. Week 4: Maintenance & Taper

   • Focus on maintaining the "heat-ready" state without high thermal strain.
   • Schedule 2 active heat sessions (30–45 minutes each).
   • Schedule 2 passive heat sessions (30 minutes each).
   • Use create_note to suggest pre-cooling strategies (e.g., ice vests or cold water immersion for 10–20 minutes) if a race is imminent.

6. Documentation & Tracking

   • Use create_note to log target core temperature elevation goals ($\sim 38.5^\circ\text{C}$ / $101.3^\circ\text{F}$).
   • Remind the user that heat adaptations decay at ~2.5% per day; maintenance requires exposure every 2–3 days.