Altitude Training: Optimal Elevations, Benefits, and Considerations

What is the best elevation for altitude training?

While there is no single "best" elevation universally applicable to all, optimal altitude training typically occurs within a range of 2,000 to 2,700 meters (approximately 6,500 to 9,000 feet) for living, combined with training at either similar or lower elevations to maximize physiological adaptations while maintaining training intensity.

Introduction to Altitude Training

Altitude training, also known as hypoxic training, is a specialized strategy employed by athletes, particularly endurance athletes, to enhance performance. The fundamental principle revolves around exposing the body to reduced atmospheric pressure and lower partial pressure of oxygen (hypoxia) found at higher elevations. This environmental stress triggers a cascade of physiological adaptations aimed at improving oxygen delivery and utilization within the body, ultimately boosting aerobic capacity and endurance.

The Science Behind Altitude Training

When the body is exposed to hypoxia, it initiates several compensatory mechanisms to cope with the reduced oxygen availability:

• Erythropoietin (EPO) Production: The kidneys detect lower oxygen levels and release more EPO, a hormone that stimulates the bone marrow to produce more red blood cells. More red blood cells mean increased oxygen-carrying capacity in the blood.
• Increased Hemoglobin Mass: With more red blood cells, total hemoglobin mass increases, allowing more oxygen to be transported from the lungs to the working muscles.
• Mitochondrial Biogenesis: Chronic exposure to hypoxia can stimulate the growth of new mitochondria and enhance the efficiency of existing ones within muscle cells. Mitochondria are the "powerhouses" of the cell, where aerobic respiration occurs.
• Improved Buffering Capacity: Altitude training may enhance the body's ability to buffer lactic acid, delaying fatigue.
• Enhanced Capillarization: In some cases, there may be an increase in the density of capillaries (tiny blood vessels) in muscle tissue, improving oxygen delivery to the cells.

These adaptations collectively contribute to a more efficient oxygen transport and utilization system, which can translate to improved performance at sea level.

Optimal Elevation for "Live High, Train High" (LHTH)

The "Live High, Train High" model involves both living and training at moderate altitude. This traditional approach aims to maximize the hypoxic stimulus.

• Living and Training Range: For LHTH, the generally accepted optimal range for physiological benefits without excessive detraining or performance decrements is typically 2,000-2,500 meters (approximately 6,500-8,200 feet).
• Rationale: Within this range, the hypoxic stimulus is significant enough to elicit beneficial adaptations (e.g., EPO production, red blood cell increase) while still allowing athletes to maintain a reasonable level of training intensity.
• Considerations: Going too high (e.g., above 2,500m) can significantly impair training intensity and quality, potentially leading to detraining effects that outweigh the benefits of hypoxia. Athletes may struggle to perform high-intensity interval training or sustained threshold efforts due to oxygen limitation.

Optimal Elevation for "Live High, Train Low" (LHTL)

The "Live High, Train Low" model, often considered the gold standard for elite athletes, seeks to combine the physiological benefits of altitude living with the ability to maintain high-intensity training at or near sea level.

• Living Elevation: The ideal living elevation for LHTL is typically 2,000-2,700 meters (approximately 6,500-9,000 feet). This range provides a sufficient hypoxic dose to stimulate red blood cell production and other adaptations.
• Training Elevation: Training is conducted at sea level or at a relatively low altitude where oxygen availability is ample, allowing athletes to perform high-intensity workouts at their maximal capacity.
• Rationale: This strategy maximizes the physiological adaptations from chronic hypoxia (e.g., increased red blood cell mass) while preventing the detraining effect associated with reduced training intensity at high altitude. Athletes can achieve both the "altitude advantage" and maintain peak fitness.

Considerations for Simulated Altitude

Simulated altitude, using hypoxic tents, chambers, or breathing systems, offers a controlled environment to mimic high-altitude conditions.

• Adjustable Elevation: One key advantage of simulated altitude is the ability to precisely control the "elevation" (i.e., the percentage of oxygen in the air). This allows for highly individualized and progressive exposure.
• Typical Settings: For "Live High, Train Low" simulations, living environments might be set to simulate 2,500-4,000 meters (approx. 8,200-13,000 feet) for several hours a day or overnight, depending on the protocol. For "Intermittent Hypoxic Training" (IHT), short bursts of very high simulated altitude (e.g., 4,000-6,000 meters / 13,000-19,700 feet) might be used for brief periods during training or rest.
• Individualization: The "best" simulated elevation depends entirely on the specific training protocol, the athlete's acclimatization status, and their response to hypoxia.

Individual Variability and Acclimatization

It is crucial to understand that there is no "one size fits all" answer to the best elevation. Individual responses to altitude vary significantly based on:

• Genetic Predisposition: Some individuals are "responders" to altitude, while others are "non-responders."
• Training Status: Well-trained athletes may respond differently than less-trained individuals.
• Health Status: Underlying health conditions can affect altitude tolerance.
• Acclimatization: Gradual ascent and adequate time spent at altitude are critical for successful adaptation and minimizing the risk of acute mountain sickness (AMS). The body needs time to adjust to the lower oxygen levels. A typical acclimatization period can range from a few days to several weeks.

Potential Risks and Side Effects

While beneficial, altitude training carries potential risks that must be managed:

• Acute Mountain Sickness (AMS): Symptoms include headache, nausea, fatigue, and dizziness.
• Dehydration: Increased respiration at altitude leads to greater fluid loss.
• Sleep Disturbances: Hypoxia can disrupt sleep patterns.
• Immune Suppression: Intense training combined with environmental stress can temporarily suppress the immune system.
• Detraining: As mentioned, training at too high an altitude can lead to a reduction in training intensity and potential loss of fitness.
• Iron Deficiency: Increased red blood cell production demands more iron, necessitating careful dietary monitoring.

Conclusion and Recommendations

The "best" elevation for altitude training is not a fixed number but rather a strategic range tailored to the specific training model and individual athlete. For natural altitude training, living at 2,000-2,700 meters (6,500-9,000 feet) appears to offer the optimal balance of hypoxic stimulus and training feasibility, particularly when combined with training at lower elevations ("Live High, Train Low").

For simulated altitude, the flexibility to fine-tune oxygen levels allows for highly customized protocols. Regardless of the method, successful altitude training requires:

• Gradual Acclimatization: Allowing the body sufficient time to adapt.
• Individual Monitoring: Closely observing physiological responses and performance.
• Adequate Hydration and Nutrition: Supporting the body's increased demands.
• Professional Guidance: Working with experienced coaches, exercise physiologists, or medical professionals specializing in altitude training to design a safe and effective program.

Attempting altitude training without proper planning and supervision can be counterproductive and potentially harmful.