The 2025 Tour de France is history – and once again, new performance limits were pushed. The watt-per-kilogram values of the top riders exceeded 6 W/kg, the pace in the Pyrenean stages was breathtaking, and German rider Florian Lipowitz deservedly stood on the podium. Hats off to you, Florian! But it wasn't just the heroes at the front who impressed: even those finishing last demonstrated the immense mental and physical strength of every rider.
For amateur cyclists, the question quickly arises: How can I improve my performance , ride more efficiently, and perhaps increase my FTP and watts-per-kilogram output ? In this article, we take a holistic look at three underestimated factors that can effectively boost performance: heat training, altitude training, and cadence work .
Many ambitious amateur athletes train hard, but often without a system. However, in practice, it turns out that the difference between stagnation and progress lies not in the kilometers covered – but in the quality of the training stimulus, the ability to recover, and the timing.
Three types of stimuli have proven particularly effective in everyday training:
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Heat training – to increase cardiovascular resilience,
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Altitude training – to improve oxygen utilization,
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Cadence training – for efficiency, technique and adaptability.
But the decisive progress doesn't come from the individual puzzle piece, but from the picture that emerges from it. This is precisely where this article comes in: It interweaves the methods with related aspects – practically, strategically, and holistically.
Heat training: The turbo boost for plasma volume
Cycling in high temperatures places strong demands on the cardiovascular system. As described in our article "Heat training with a road bike – how to push your limits," plasma volume increases significantly – which lowers the heart rate, boosts performance, and improves thermoregulation.
These adaptations are partly similar to those of altitude training and can even serve as a targeted replacement or "maintenance measure" after a stay at high altitude. For amateur athletes who cannot regularly travel to the mountains, heat training thus offers a realistic and predictable option .
Practical training tips:
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2–4 sessions per week, 45–75 minutes at 28–35 °C
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Indoor ( roller , Zwift), without fan, windows closed
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No interval training in the heat – focus on consistent effort
Altitude training: Oxygen deficiency as a stimulus – and as an opportunity
The article “Road bike training at altitude – how to optimize your VO₂max and regeneration” shows how the body adapts during stays at altitude:
These effects occur even at altitudes of around 1,500 m – ideal for holidays in the Alps.
What many people lack:
A concept for maintaining the effects after returning to lowland areas . This is precisely where targeted heat training comes into play, which can functionally prolong altitude acclimatization. The increase in plasma volume supports oxygen transport – a bridge between altitude and everyday life.
Cadence training: The underestimated control center
As explained in the article "Cadence training – tips for more efficiency on the road bike" , cadence training improves:
Whether during heat training on the trainer or in the regeneration phase after altitude training – cadence work is universally applicable , versatile and controllable.
Combination options:
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Tabata protocols at moderate heat (8 x 20/10 seconds at high cadence)
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Low-cadence units according to altitude to utilize the increased oxygen availability
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Technical drills focusing on a smooth pedal stroke during active recovery phases
Nutrition: Stimulus alone is not enough
Physiological adaptation doesn't occur during training, but in the period afterward – and nutrition is key. Especially during heat training and altitude training, fluid requirements and the need for micronutrients increase.
Recommended nutritional supplements:
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Sodium and magnesium (e.g., through electrolyte drinks)
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Iron (especially after exposure to high altitude)
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Carbohydrates during training to ensure performance in the heat
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Protein-rich food afterwards , for regeneration and adaptation support.
Tip: Are you already paying attention to your diet and looking for the next step to improve it? Find out how Fueling can ideally support you during your workout .
Regeneration: Adaptation needs a break
Those who train with a specific goal in mind must also regenerate with a specific goal in mind. Especially after intense heat blocks or altitude training (where the body is under hypoxic stress), recovery time is not optional, but essential.
Regeneration means:
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1-2 days of rest per week
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Active recovery (light GA1 rides or mobility)
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Sufficient sleep (≥ 7.5 hours)
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Pulse and HRV monitoring as feedback instruments
Training structure & periodization
Possible 4-week cycle (for amateur athletes):
| Week |
focus |
Contents |
| 1 |
Fundamentals + Cadence |
GA1, high/low cadence, technology |
| 2 |
Altitude stimulus (e.g., vacation) |
Basic training at altitude, low intensity |
| 3 |
Heat training + cadence |
Indoor roller, sweating, cadence work |
| 4 |
Recovery + Implementation |
Light GA1 training, easy intervals, mobility, sleep |
This structure can be flexibly adapted depending on vacation, temperature and training time window.
Mental strength: You also push boundaries in your mind.
Extreme stimuli – such as heat and altitude – have not only physiological effects. They also present mental challenges. Many athletes report that after heat training phases, they are less sensitive to unpleasant stimuli during competition.
Cadence training also improves body awareness and movement control – both key building blocks for mental resilience.
Tip: Train regularly under challenging conditions – not excessively, but consciously. This sharpens your mental resilience.
Conclusion: A system of stimuli, rhythm, and regeneration
Heat, altitude, and cadence are not isolated factors – they are elements of a larger system. Combined with good nutrition, structured recovery, mental training, and efficient periodization, this creates a training approach that not only makes you stronger but also more resilient .
Not every amateur athlete has to train like a professional – but you can think like one .
