High-altitude Training as a Specialist Training Method

Concept of High-altitude Training

High-altitude training is a special training method in which athletes train at high altitudes, typically around 2,400 metres above sea level.
At these altitudes the air is thinner, which means there are fewer oxygen molecules per volume of air.
This condition exposes the body to hypoxia, a state in which the body or a region of the body is deprived of adequate oxygen supply.
The main concept behind this training is to improve the body’s oxygen-carrying capacity, endurance and performance.

When the body adapts to the low oxygen conditions at high altitudes, it increases the production of red blood cells that carry oxygen to the muscles.
This adaption helps athletes enhance their aerobic capacity and increase endurance when they participate in competitions at lower altitudes.
High-altitude training can also improve the efficiency and capacity of the respiratory and cardiovascular systems.
Over time, the body can improve its ability to effectively use limited oxygen, improving athletic performance overall.

Adapting to altitude can initially lead to decreased performance due to reduced oxygen availability, a state known as altitude sickness.
Symptoms include difficulty breathing, nausea, dizziness, and extreme fatigue, which could disrupt training.
Benefits of high-altitude training may be lost quickly when returning to lower altitudes, if not carefully managed.
This training method requires time for the body to adjust, making it more time-consuming and potentially expensive.

The higher the altitude the less oxygen there is for the body to use, so the specific height for training needs to be carefully chosen.
Most research suggests that maximal benefits can occur at altitudes between 2,000 and 3,000 metres.
The duration of stay at the high altitude is also crucial, with research suggesting that three weeks may be optimal for acquiring significant physiological adaptations.
Monitoring response to training, managing potential health risks and scheduling correct timing for competition can be complex aspects of this training method.

Hypoxic training devices such as altitude masks, tents or chambers that mimic high altitude conditions can be used if training at actual high altitudes is not feasible.
Hypoxic training allows athletes to gain the benefits of high-altitude training with more control and convenience.
These devices achieve the hypoxic state by reducing the partial pressure of oxygen in the air, thus simulating the environmental conditions of high altitude.
However, the effectiveness of hypoxic devices needs further research and athletes should always seek professional advice before using them.