How much faster could you be after an altitude block?
Enter your sport, distance and current time. You immediately see what a block of sleeping at altitude could mean for your race time, how it builds per week and what a realistic range is. No email address needed.
Watts, 20-minute or FTP test
6 weeks · 42 nights · 336 hours at altitude
6 weeks is the recommended programme for this sport.
Optional. With a date the Advisor plans your start and taper.
The Advisor turns this into a start date, progression, taper and availability.
You get this scenario with all four programme lengths, your range and the sources. Reply to the email and we advise you personally on your progression.
We only use your details to send this scenario and to advise you personally. How we handle your data.
Same input, four programme lengths. Altitude adaptation follows total accumulated exposure; the gain levels off after a complete block.
| Weeks | Nights | Hours | Improvement | New FTP | Indicative |
|---|---|---|---|---|---|
| 3 | 21 | 168 | 1.7% | 285 W (+5 W) | €375 |
| 4 | 28 | 224 | 2.1% | 286 W (+6 W) | €500 |
| 6Recommended | 42 | 336 | 2.6% | 287 W (+7 W) | €750 |
| 8 | 56 | 448 | 2.9% | 288 W (+8 W) | €1,000 |
Rental from €125 per week, delivery and installation at home included. Prices are indicative until the rental module is live.
Around 300 hours of accumulated exposure we call a complete altitude block. Sleeping, you reach that without a single extra training hour:
- 38 nights at 8 hours per night
- 30 nights at 10 hours per night
- 25 nights at 12 hours per night
The programme ends with a taper before your race so you start fully recovered.
- Have your ferritin tested before you start. Normal iron status is the basis of a good response; with a confirmed value your estimate goes up.
- Wout Van Aert · Tour de France stage winner
- Mathieu van der Poel · World champion
- Ellen van Dijk · Time trial world champion
- Bonetti DL, Hopkins WG, Kilding AE (2009). Sea-level exercise performance following adaptation to hypoxia: a meta-analysis. Sports Med 39(2):107-127
- Stray-Gundersen J, Chapman RF, Levine BD (2001). "Living high-training low" altitude training improves sea level performance in male and female elite runners. J Appl Physiol 91(3):1113-1120
- Brugniaux JV et al. (2006). Eighteen days of "living high, training low" stimulate erythropoiesis and enhance aerobic performance in elite middle-distance runners. J Appl Physiol 100:203-211
- Dehnert C et al. (2002). Erythropoiesis and performance after two weeks of living high and training low in well trained triathletes. Int J Sports Med 23(8):561-566
This estimate is scenario modelling based on your input and published live high, train low research. Individual responses vary; an improvement is not guaranteed. An altitude tent is not a medical device. Read our disclaimer on altitude and health information