Q:  Are there different methods of altitude training? Which is best?

A:  There are three main protocols for simulated altitude training:

  • Live High Train Low (HiLo).  In HiLo, you sleep or work in a low-oxygen environment, using a mask, tent, or semi-sealed room, and continue to
    train normally, at low altitude.   Your exposure to altitude must be 6-8 hours a day for at least 4 weeks.  See a typical HiLo training schedule. If you
    want to do HiLo, consider our sleeping system.

  • Hypoxic Workouts (HW).   HW involves riding a stationary bicycle or running on a treadmill three times per week while breathing hypoxic air.  HW
    can substantially lower your blood oxygen saturation, which may stimulate additional production of red blood cells. Mountain climbers benefit from
    hypoxic workouts on inclined treadmill with backpack to simulate high-altitude hiking. If you want to do HW, consider our workout system.

  • Intermittent Hypoxic Training (IHT).  In IHT, you repeat short intervals (typically 5 min on, 5 min off) breathing moderately to highly hypoxic air (as little
    as 10% oxygen).  Interval length and oxygen level are adjusted to achieve a target oxygen saturation in the blood, typically 85% to 90%. You
    measure blood oxygen saturation with a pulse oximeter.  See a typical IHT training schedule. If you want to do IHT, consider our IHT system.

Which is method best is a matter of ongoing study and debate.  It is fair to say that the gold standard, used by most athletes and supported by most
scientific research, is HiLo.  There also is growing evidence that HW can be used to enhance or accelerate altitude adaptation. The effectiveness of IHT
has been documented by relatively few studies. Ultimately, you will have to decide which method or methods are best for you.

Q:  How long does it take before I see results?

A:  Research shows you can get measurable results in 3-4 weeks of consistent use (e.g. 6-8 hours per night in an altitude tent).  During this time, the
body will produce more red blood cells and make other metabolic adjustments that facilitate oxygen uptake and release (see Physiology).  

Most studies have only focused on the benefit of these initial weeks.  However, most of the benefits occur when you continue altitude training beyond one
month.  This is when you can push your training to the maximum to build up your entire body to exploit the enhanced availability of oxygen.  As you adapt
your muscles and other body systems through continued training, you will grow significantly stronger and faster.  Physiologically, during this "build-up
phase", you are building up capillary density and the number of mitochondria in muscle tissue.

In summary, your circulatory system changes in the first month, which provides a nice 2-3% benefit, and with continued training the rest of your body
follows suit to reach your personal peak.

Q:  How long do the effects last?

A:  If you discontinue altitude training, altitude effects will persist at sea level for 2-4 weeks.  However, if you continue to maintain the altitude adaptation,
you can maintain your increased performance indefinitely.  There are no known negative long-term consequences on health.

Q:  What is the optimal altitude and oxygen range?

A:   Most experienced coaches, physiologists, and researchers agree that for HiLo training, "Hi" should be carried out in the “High” altitude region --
between 8000 ft and 12,000 ft.  Some athletes will use the "Very High" altitude range from 13,000 to 18,000 ft, but in the "Very High" altitude range, the risk
increases that you will start weakening and losing muscle mass.  

In terms of oxygen concentration, the optimal "High" altitude range is equivalent to 15.4% to 13.2% oxygen.  The "Very High" range is from 13.1% to 10.5%
oxygen.  See our Altitude Chart for the relationship between altitude and oxygen concentration, and for definition of the altitude regions (use your browser's
back button to return to this page).

Q:  Will sleeping at high altitude hurt my training?

A:  If you are careful to increase altitude gradually, you will be able to continue a full training or competition schedule.  However, as you are adjusting to
higher altitude, you may experience mild “mountain sickness” symptoms such as headache, fatigue, difficulty sleeping, and dehydration.  These
symptoms should subside in 2-4 days as the body adjusts. If you have serious persistent headaches or other symptoms of acute mountain sickness you
should immediately discontinue altitude training.

Q:  Do I need to measure my blood parameters while I'm training?

A:   You can, but it probably isn’t necessary.  Simulated altitude training is very similar to going to high altitude.  People who go hiking or skiing in Colorado
don’t usually think about getting blood tests.  If you want, changes in haematocrit (red blood cell density) and reticulocytes (new red blood cells) can be
measured with standard blood tests.

Blood oxygen saturation (SpO2) measures the percentage of your red blood cells actively carrying oxygen.  At rest, SpO2 is usually 98% or better.  During
hard exercise, it may drop into the 90-95% range.  Generally, it is not necessary to measure SpO2 unless you are doing IHT, where the specifically goal is
to get SpO2 down into the 80-85% range.  Measuring your SpO2 will help you adjust the amount of oxygen and duration of the hypoxic interval to attain the
SpO2 target.

Blood oxygen saturation is measured by a pulse oximeter, a small device you clip onto your finger.
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Altitude Training Techniques