The Truth About “Altitude Training”

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Live High Train Low
At sea level or high altitude there is 20.93% O2 in the the air
Decreased Partial Press/ Pressure gradient leads to lower amount of O2 carried by hemoglobin
Minimal change in Hemoglobin saturation up to 6,000 feet
Leadville is over 10,000 ft
100 mile running race (record time around 16 hours) and MTB race
Acute Adaptations to altitude:
HR and Breathing acutely increase
Submaximal HR increased as much as 50%
Still extract same amount of blood (50%)
Greater volume of blood required to do the same intensity exercise
VO2 max decreases 1.5-3% for every 1000 ft of elevation above 5,000ft. So at the top of mt Everest your VO2 max is the equivalent of an elderly person.
Chronic Adaptations to altitude:
EPO increases
Increased RBC formation
Starts to occur within 15 hours of altitude exposure
Over the course of months capillary density increases increasing o2 diffusion, small increase in mitochondrial density, increased aerobic enzymes, increased 2,3 DPG helps unbind o2 from Hb
Adaptation timeline ~2 weeks 7,000 feet ~4 weeks 9,000 feet ~6 weeks 11,000 ft
In summary:
Live high, train low (altitude tent, hypobaric chamber (true pressure change))
Training at altitude leads to detraining because of low O2
Adaptations to altitude are from exposure to the partial pressure change but not from training at altitude (suboptimal)
Sternberg J, et al. Hemodynamic response to work at simulated altitude 4000m. J Appl Physiol 1966; 21 1589.
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