Altitude Training: Enhancing Athletic Performance
What is Altitude Training?
Altitude training is a method used by athletes to improve their performance by training at high elevations, typically between 2,000-2,500 meters above sea level. At these heights, the air is "thinner," meaning there's less atmospheric pressure and therefore less oxygen available per breath.
The sweet spot for altitude training is usually around 2,400 meters - high enough to trigger adaptations but not so high that training quality suffers significantly.
Physiological Adaptations
Primary Adaptations
- Increased EPO (Erythropoietin) production
- Natural hormone that stimulates red blood cell production
- More red blood cells = better oxygen-carrying capacity
- Higher hemoglobin concentration
- Improves oxygen delivery to muscles
- Enhanced aerobic performance
Secondary Adaptations
- Increased lung capacity
- Enhanced cardiac efficiency
- Improved muscle buffering capacity
These adaptations can take 2-3 weeks to develop fully, which is why altitude training camps typically last at least this long.
Training Methods
Live High - Train High (LHTH)
- Athletes live and train at altitude
- Traditional approach
- Challenging due to reduced training intensity
Live High - Train Low (LHTL)
- Live at altitude, train at lower elevations
- Allows for higher training intensities
- Often considered the most effective method
Live Low - Train High (LLTH)
- Live at sea level, train at altitude
