ATHLETE TOOLS
HEAT PACE ADJUSTER
Slow down by the right amount when it’s hot and humid.
ADJUSTED PACE
5:45–5:50 /km
Expected slowdown: 4.5–6%. Dew point 18°C.
Based on a widely used rule of thumb that adds air temperature and dew point. Heat acclimatization, sun, wind and fitness change the real cost. Stop and cool down if you feel dizzy, nauseous or confused. This is not medical advice.
QUICK ANSWERS
QUESTIONS & ANSWERS
How much should I slow down when it is hot?
A common rule of thumb adds air temperature and dew point (both in °F). Below 100 needs no adjustment, and the slowdown rises in steps: roughly 1–2% around 121–130 and 8–10% around 171–180. Above 180 it suggests not running hard.
Is the heat pace adjuster exact?
No. It is a planning guide. Acclimatization, sun, wind and fitness change the real effect, and it is not medical advice.