Altitude Training for Endurance: Benefits, Limitations, and the Live High, Train Low Model by Davis Joyner
[This is a guest blog from Davis Joyner. Davis recently completed the Athletic Lab Sport Science Mentorship program.] Athletes are always searching for ways to improve endurance, increase aerobic capacity, and gain an overall competitive advantage. Among the most researched topics are altitude training and hypoxic training. These training methods expose the body to reduced oxygen availability, facilitating physiological adaptations that can increase aerobic capacity and overall performance after returning to sea level. These methods are typically used by highly trained marathon runners, cyclists, and soccer players seeking a slight edge over their opponents. This article explores the science behind altitude and hypoxic training, including their physiological effects, benefits, and limitations. What Is Altitude Training? The concept of altitude training is straightforward: at elevations above approximately 2,000 m, the air contains less oxygen than it does at sea level. The reduction in oxygen availability at altitude creates physiological stress on the body, forcing adaptations that could improve oxygen transport and utilization. After training at altitude, these adaptations can potentially enhance endurance performance and provide a competitive edge. However, altitude training is not a guaranteed performance enhancer. Research shows that while some athletes experience significant gains from altitude training, others see little to no benefit. Its effectiveness depends on several factors, including altitude exposure, training design, and the specific sport for which the athlete is training. For example, research has shown that “if athletes could live at moderate altitude, above 2,500 m, but train at low altitude, below 1,500 m, they could acquire the physiological advantages of altitude acclimatization for maximizing oxygen transport, without the detraining associated with hypoxic exercise” (Levine & Stray-Gunderson, 1997). Altitude Training Models There are a few different models athletes can follow [...]
