I’m living in Seoul, South Korea, and summer is here. This means bright, beautiful sunlight most everyday and daytime temperatures ranging between about 30C/86F and 35C/95F with humidity.
This has had a significant effect on my training:
Field work. In June, when it was cooler, I could do ten laps around a soccer field (around 350m or so) at 63 seconds each with a 1 minute break between each rep. Now I can only do this three times before I start slowing down (toward the end I have trouble doing them in 90 seconds!)
Hill sprints. I do five reps with 3 minutes to sprint up and jog down. In June I could get to the top in 42-45 seconds for all five reps. Now I can only do it twice, followed by 50 seconds for three (this hill is in the shade, which helps considerably).
Weight training. My gym is in the basement at my university. Because it’s free, administration doesn’t air condition it. The first few exercises I do are still okay, but halfway through my workout performance drops a lot: longer breaks required, lack of focus on later sets, etc.
What should I do? My focus is on not losing my speed and strength and to wait out the heat (it should cool off by October). Should I focus on doing only a few sprints really fast? Should I focus on a few compound lifts in the gym with intensity and neglect lesser exercises? Thank you for your advice.