The most suitable form of altitude training depends mainly on your sport. Other factors can also play a role in choosing the right type of altitude training.
The table below provides an overview:
What do these height training forms mean?
Most forms of altitude training, and method we will explain below.
Live High, Train High (LH - TH)
The traditional altitude training
Live Low-Train High (LL - TH)
Active training incentives at height.
Live High, Train Low (LH - TL)
Sleep at height and train at sea level
Intermitted Hypoxic Training (IHT)
Passive training incentives at extreme heights.
NOTE: Scientific research has shown that the 'Live High, Train Low' method is the most efficient for athletes and guarantees the best results.
What is Live High - Train High (LH - TH)?
This is the traditional altitude training where athletes stay on a mountain to live and train there. Almost always the hotel in which one is staying is at height and the sports facilities are located directly connected to this. A major disadvantage with this form of altitude training is that it is not possible to maintain your normal training intensity.
What is 'Live High-Train Low' (LH - TL)?
With the 'Live High, Train Low' method, the body, usually in an altitude tent, will acclimatise to the altitude (i.e. with a low oxygen percentage), while training intensity is maintained at a normal oxygen level (sea level). In this way, the advantages of a stay at altitude are experienced, without the disadvantages of training with a low oxygen content. At altitude it is not possible to train at a normal intensity because of the low oxygen air.
Recommendations for 'Live High Train Low' for athletes (source: Miller et al., 2010):
The optimal altitude for altitude training has been established at 2200-2500m for optimal natural Epo production and up to 3100m for non-blood-bound effects. Epo is a natural hormone in the kidneys that stimulates the production of red blood cells. The optimal duration is 4 weeks for accelerated erythropoiesis (red blood cell production). Less than 3 weeks (e.g. 18 days) seems sufficient for valuable changes in economy, muscle buffering capacity and hypoxic ventilatory response.
Exposure height:
→ Minimum of 5 nights per week
→ At least 10 hours / day, but better is 12 hours / day
→ For non-haematological changes, shorter is also possible
What is Train High - Live Low (LL - TH)?
The Live Low - Train High method means staying at sea level during the night. At certain times you will work out at altitude, this can be in an altitude chamber or by means of an altitude generator with a mask. There are different training schedules for this, and this depends on what the ultimate goal of altitude training is, of course our specialists can help you with this. An example for LL - TH training schedule:
• Intensity: 82% saturation level
• Duration: 60/90 minutes
• Frequency: 3 days a week
• Total duration: training schedule of approximately 4 weeks
This training method is often used by athletes with a short but vigorous effort, the recovery after the short effort is then many times faster.
The LL - TH method is also the method that we use for medical applications.
What is Intermitted Hypoxic Training (IHT)?
Intermitted Hypoxic Training is one of the first applications on altitude training simulation. Use is made of a height generator which is connected to a mask. The intention is to keep the mask on for 5 minutes (6400m height) and to ensure that the oxygen saturation in the blood returns, after these 5 minutes normal air is inhaled and the oxygen saturation rises again. By repeating this interval a few times your metabolism becomes. This type of training is often used by mountain athletes prevent altitude sickness.
