Rhonda Patrick· PhD
Runners who used the sauna for 20 minutes after aerobic exercise training enhanced their VO2 max by 6% and endurance performance by 12% compared to exercise training without the sauna.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
Runners who used the sauna for 20 minutes after aerobic exercise training enhanced their VO2 max by 6% and endurance performance by 12% compared to exercise training without the sauna.
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Research also shows that adding sauna to the tail end of your aerobic workout can have incredible benefits for heart health, VO2 max, and endurance performance.