Unlocking Performance: The Impact of Altitude Training on Endurance Athletes’ VO2 Max Enhancement
What is Altitude Training?
Altitude training is a strategy increasingly adopted by endurance athletes to enhance their athletic performance, particularly by improving their VO2 max, a key indicator of cardio fitness. But what exactly does altitude training entail?
At its core, altitude training involves living and/or training at high elevations to leverage physiological adaptations that can improve oxygen delivery and overall endurance. Athletes can either live and train at high altitude or follow the “live high, train low” approach, where they reside at elevation but conduct their intense training sessions at lower altitudes[1].
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The optimal elevation for altitude training is often considered to be between 6,000 to 8,000 feet. This “sweet spot” has been supported by research, such as a 2013 study that found collegiate runners who lived at altitudes of 6,840 or 8,051 feet for four weeks significantly improved their sea level race performance and VO2 max[1].
The Benefits of Altitude Training
Boosting VO2 Max and Red Blood Cell Production
One of the most significant benefits of altitude training is its ability to boost VO2 max. At high altitudes, the body adapts to lower oxygen levels by producing more erythropoietin (EPO), a hormone that stimulates the production of red blood cells. These red blood cells are crucial for transporting oxygen throughout the body, thereby enhancing oxygen uptake during exercise.
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“Exposure to altitude causes your kidneys to release erythropoietin (EPO), a hormone that stimulates red blood cell growth,” explains Tom Cuddy, an exercise physiologist and endurance sports coach. “The more red blood cells you have, the better your oxygen uptake will be”[1].
However, this adaptation does not occur overnight. It typically takes three to four weeks to see a robust increase in red blood cell count, according to Trent Stellingwerff, Ph.D., chief performance officer at the Canadian Sport Institute Pacific[1].
Muscle Adaptations and Lactate Buffering
Altitude training also initiates several muscle adaptations that are beneficial for endurance athletes. Although fewer studies have delved into this area due to the invasive nature of muscle biopsies, research indicates that altitude exposure leads to the creation of more capillaries and blood vessels, and it stimulates mitochondria, the powerhouses of the cells. These changes enhance the body’s ability to utilize oxygen during endurance efforts[1].
Another perk of altitude training is its effect on lactate buffering. Lactate is a byproduct of intense exercise that can accumulate in the blood and muscles. Altitude training can improve the body’s ability to clear lactate from the blood, a process that can be enhanced in as little as 10 to 14 days at high altitude[1].
Adjusting Your Training Metrics
When starting altitude training, it’s crucial to adjust your training approach to avoid burnout and maximize benefits.
Heart Rate and Perceived Exertion
Initially, you may find that your heart rate spikes higher during workouts at altitude compared to sea level. Instead of focusing on pace, athletes should use heart rate and rate of perceived exertion to guide their workouts.
“Listen to your body—don’t try to do these heroic workout sessions,” advises Tom Cuddy. “Simply living at elevation, and doing low- to moderate-intensity training there, is enough to reap the benefits”[1].
Recovery and Intensity
During the first three weeks at altitude, it’s recommended to increase recovery periods and dial back the intensity of your workouts. As Stellingwerff suggests, “Once you’ve been there for a couple of weeks, within reason, you can almost train like you would at sea level,” though you may still need to incorporate more rest into certain workouts[1].
Practical Insights and Actionable Advice
Preparing for Altitude Training
Before embarking on altitude training, here are some key points to consider:
- Choose the Right Elevation: Opt for altitudes between 6,000 to 8,000 feet for optimal benefits.
- Gradual Acclimatization: Allow your body time to adapt; it can take several weeks to see significant physiological changes.
- Adjust Training Intensity: Start with low- to moderate-intensity workouts and gradually increase intensity as your body adapts.
- Monitor Heart Rate and Perceived Exertion: Use these metrics to guide your workouts instead of pace.
- Prioritize Recovery: Increase recovery periods, especially during the initial weeks at altitude.
Example Training Plan
Here’s a sample training plan for an athlete starting altitude training:
Week 1-2:
- Living at Altitude: Reside at 7,000 feet.
- Training: Low-intensity runs (30-45 minutes) at altitude.
- Rest: Increase rest days to 2-3 per week.
Week 3-4:
- Living at Altitude: Continue residing at 7,000 feet.
- Training: Moderate-intensity runs (45-60 minutes) at altitude, with one high-intensity session per week at sea level.
- Rest: Maintain 2 rest days per week.
Week 5 and Beyond:
- Living at Altitude: Continue residing at 7,000 feet.
- Training: Gradually increase intensity and duration of workouts at altitude, with regular high-intensity sessions at sea level.
- Rest: Adjust rest days based on body feedback.
Table: Comparing Training Metrics at Sea Level and High Altitude
| Metric | Sea Level | High Altitude |
|---|---|---|
| Heart Rate | Lower | Higher |
| Perceived Exertion | Lower | Higher |
| Pace | Faster | Slower |
| Red Blood Cell Count | Lower | Higher |
| VO2 Max | Lower | Higher (after adaptation) |
| Lactate Buffering | Lower | Higher (after adaptation) |
| Recovery Time | Shorter | Longer (initially) |
Quotes from Experts
- “Altitude training is a cornerstone for endurance athletes for improving blood variables and performance,” notes a study published on ResearchGate[2].
- “The biggest draw of running at altitude is its ability to boost your VO2 max, which is widely considered one of the best measures of cardio fitness,” explains Tom Cuddy[1].
- “Once you’ve been there for a couple of weeks, within reason, you can almost train like you would at sea level,” advises Trent Stellingwerff[1].
Altitude training is a powerful tool for endurance athletes looking to enhance their VO2 max and overall athletic performance. By understanding the physiological adaptations that occur at high altitudes and adjusting training metrics accordingly, athletes can reap significant benefits.
Whether you’re a seasoned athlete or just starting out, incorporating altitude training into your regimen can help you reach new heights in your endurance sports. Remember to listen to your body, prioritize recovery, and gradually increase your training intensity to maximize the benefits of altitude training.
In the words of Trent Stellingwerff, “Simply living at elevation, and doing low- to moderate-intensity training there, is enough to reap the benefits.” So, if you’re ready to take your athletic performance to the next level, consider the enhancement that altitude training can offer.
