Example of "Live High-Train Low" Altitude Training
Here is a typical 8-week schedule building up to high altitude. During this time, you sleep with a mask that delivers low-oxygen air generated by the
Mountain Air Generator. Altitude exposure is ideally seven days a week, but an occasional day off will not hurt.
During the entire duration, your physical training should continue as normal, including pre-race tapering, if that is part of your normal training regime.
During the first four weeks, the acclimatization phase, you may feel somewhat fatigued, but you should feel stronger and see initial speed gains after the
third or fourth week.
During weeks 4-8, the build-up phase, you should be able to train at a level beyond your usual capacity. The build-up phase is when your muscles really
begin to leverage your new aerobic capacity. Train aggressively during this phase to get the most out of your altitude adjustment, but be sure to get
enough rest and recovery to avoid overtraining.
This schedule indicates a maximum altitude between 9,000 and 13,000 feet. The main thing is to be comfortable at the altitude you choose. Higher
altitudes are not recommended for beginners.
IMPORTANT NOTE: Everyone will adjust at a different rate to increasing altitude. You may advance faster or slower than indicated below. If you have
recurring or persistent headaches, excessive fatigue, or difficulty sleeping, return to a previous altitude for a few days. These symptoms should gradually
subside as your body adjusts.
Here is a typical 8-week schedule building up to high altitude. During this time, you sleep with a mask that delivers low-oxygen air generated by the
Mountain Air Generator. Altitude exposure is ideally seven days a week, but an occasional day off will not hurt.
During the entire duration, your physical training should continue as normal, including pre-race tapering, if that is part of your normal training regime.
During the first four weeks, the acclimatization phase, you may feel somewhat fatigued, but you should feel stronger and see initial speed gains after the
third or fourth week.
During weeks 4-8, the build-up phase, you should be able to train at a level beyond your usual capacity. The build-up phase is when your muscles really
begin to leverage your new aerobic capacity. Train aggressively during this phase to get the most out of your altitude adjustment, but be sure to get
enough rest and recovery to avoid overtraining.
This schedule indicates a maximum altitude between 9,000 and 13,000 feet. The main thing is to be comfortable at the altitude you choose. Higher
altitudes are not recommended for beginners.
IMPORTANT NOTE: Everyone will adjust at a different rate to increasing altitude. You may advance faster or slower than indicated below. If you have
recurring or persistent headaches, excessive fatigue, or difficulty sleeping, return to a previous altitude for a few days. These symptoms should gradually
subside as your body adjusts.
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