High-altitude training involves training at elevated positions in order for the body acclimate to lowered oxygen. The athletes train and reside in areas above 2,000 meters (6,600 feet) in order to maximize red blood cell count. It is utilized in order to enhance sea-level performance.
When you train at high altitudes, your kidneys produce more erythropoietin (EPO). This signals your bone marrow to produce more red blood cells. More red blood cells transport oxygen more effectively, which raises your VO₂max when you return to lower altitudes. Typical practices are “live high, train high” (living and training at high altitudes) and “live high, train low” (living at high altitudes but descending for hard training to maintain quality). Altitude camps typically range from 2-4 weeks so your body can adapt with less muscle loss.
Altitude training enables muscles to retain more oxygen and boosts the amount of small blood vessels, enhancing the delivery of oxygen to cells. However, it makes training more difficult due to the low oxygen, and thus one should schedule workouts by alternating easy and difficult days. Athletes monitor hemoglobin levels, water intake, and sleep quality to avoid altitude sickness and overtraining. When properly utilized, altitude training provides a significant edge in endurance sports such as running, cycling, and triathlons.
