When we talk about high-altitude training, we're referring to athletic training that takes place at elevations typically above 2,000 meters (6,500 feet).
At this height, oxygen levels are significantly lower than at sea level, which means our bodies have to work harder to deliver oxygen to muscles.
This extra demand stimulates several important physiological changes that can improve performance when we return to normal oxygen levels.
Why Altitude Challenges Our Body
At higher elevations, there's less oxygen in each breath. As a result, our red blood cells—which carry oxygen—have to step up. When we train in this oxygen-scarce environment, our kidneys release a hormone called erythropoietin (EPO), which stimulates the production of more red blood cells. More red blood cells mean more oxygen can be delivered to muscles during intense exercise, especially when we return to sea level.
Adaptations That Boost Endurance
We may not notice these changes right away, but after about two to four weeks of high-altitude exposure, our bodies begin to adapt. Some of the key endurance-boosting changes include:
• Increased red blood cell count
• Improved lung capacity and efficiency
• Better oxygen transport and utilization
• Enhanced mitochondrial function (where energy is produced in cells)
These adaptations improve how efficiently we use oxygen, which is critical for endurance sports like running, cycling, swimming, and even team sports.
The "Live High, Train Low" Approach
Interestingly, the most effective method for high-altitude training isn't always about pushing ourselves at high elevation. Many athletes follow the "live high, train low" model. This means living or sleeping at high altitude to gain the red blood cell benefit while doing high-intensity training at lower altitudes where performance isn't limited by low oxygen.
Research from the US Olympic Training Center and Australian Institute of Sport supports this approach. It gives us the best of both worlds: altitude-induced blood changes and quality training sessions.
Scientific Support for Altitude Benefits
A study published in the Journal of Applied Physiology shows that athletes who spent at least 3 weeks at altitude (around 2,500 meters) experienced a 6–9% improvement in VO₂ max, which measures how efficiently our body uses oxygen. Another study from the University of Colorado found that runners returned from altitude training with improved 5K times compared to those who trained only at sea level.
Who Should Use Altitude Training?
While elite endurance athletes often benefit the most, altitude training can also be useful for:
• Competitive amateur athletes aiming for a performance boost
• Team sports players wanting better aerobic capacity
• Trail runners and hikers training for high-elevation races or treks
That said, beginners or those with certain health conditions should consult a sports physician before beginning altitude training.
Challenges and Side Effects
Not everything about altitude training is easy. Some of us may experience:
• Difficulty sleeping
• Dehydration
• Fatigue
• Headaches
To reduce these effects, it's important to stay well-hydrated, gradually adjust to elevation, and avoid overtraining in the early days. We must also allow enough time—ideally 2 to 3 weeks—to see significant benefits.
How to Simulate High Altitude
If traveling to a mountain region isn't an option, don't worry. Technology has given us ways to simulate the benefits of high altitude through:
• Altitude tents or sleeping chambers that mimic low oxygen environments
• Hypoxic masks used during workouts
• Altitude simulation rooms in some sports facilities
While these tools are effective, it's crucial to use them properly and under guidance, especially when aiming for long-term endurance improvements.
What Experts Recommend
Dr. Robert Chapman, an expert in altitude training from Indiana University, suggests that athletes aim for at least 14 hours per day at altitude for 2–4 weeks to maximize gains. He also emphasizes the importance of balanced nutrition and gradual training progressions to help the body adjust smoothly.
Practical Tips for Altitude Training
Here's how we can make the most of altitude training:
• Hydrate more than usual: Air at altitude is drier, so we lose fluids faster.
• Eat iron-rich foods: Iron supports red blood cell production.
• Rest when needed: Recovery is even more essential at elevation.
• Track our heart rate: It helps us avoid overtraining when our body is still adjusting.
Final Thoughts: Is Altitude Right for Us?
If we're looking for a natural way to improve endurance and aerobic capacity, altitude training is a solid choice backed by science. It requires planning, patience, and adaptation—but the rewards can be significant, especially when timed before major competitions.
