Training models

Live Low Train High
(LLTH)

  • Live at sea level, train in hypoxia (2500-4500m) for 2-5 weeks, 2-4 training sessions per week.
  • The most time-efficient and accessible training model.
  • Also referred to as Intermittent Hypoxic Training (IHT) or Repeated Sprint Training in Hypoxia (RSH) depending on the type of training.
  • Best for improving muscular efficiency, better oxygen utilization, lactate buffering and anaerobic power.
  • Race should be scheduled 3-7 days post altitude training.
  • May require reduced training volume or intensity.
  • You may use it in combination with 'Live High' model.
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Live High Train Low
(LHTL)

  • Live and/or sleep at moderate altitude (2000-3000m), train at sea level or at low altitude.
  • Mountaineers should gradually increase to target altitude.
  • Requires consistent exposure, minimum 12+ hours/day for 2–5 weeks (>400–500 hours of hypoxic exposure).
  • Best for endurance athletes aiming to increase EPO production, red blood cell count, VO₂ max, and aerobic efficiency without compromising training intensity and for mountaineers to pre-acclimatize.
  • Races should be scheduled 7–14 days post altitude training. Travel to altitude 0-2 days post altitude training.
  • A variation HHL (Live High-Train High/Low) where living and low intensity training occur at moderate altitude and only high intensity training takes place at low altitude or sea level.
  • You may use it in combination with 'Train High'.
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Live High Train High
(LHTH)

  • You live and train at high altitude 24/7 for several weeks.
  • Best for altitude acclimatization and long-term preparation for high mountain expeditions or competitions at altitude.
  • Increases in red blood cells, hemoglobin and VO₂ max, builds deep aerobic base and high-altitude resilience.
  • Can reduce training intensity, higher risk of fatigue, sleep disruption and overtraining, requires longer recovery and careful load management.
  • Unrealistic to do in simulated conditions.
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Intermittent Hypoxic Exposure
(IHE)

  • A passive protocol alternating between low-oxygen and normal air breathing - done at rest, without exercising.
  • Best for supporting recovery, oxygen efficiency and metabolic health, especially for those with limited physical capacity or in taper and recovery phases.
  • Gentle adaptation without physical strain, helps with altitude acclimatization. Ideal for wellness users, chronic conditions or post-injury athletes.
  • Less impact on aerobic performance compared to active methods, works best as a complement to training, can be integrated into daily routines or recovery protocols.
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Before you start...

No two athletes react to altitude training in exactly the same way. Genes play a big role - but genetics are only part of the story. You can do a lot to prepare your body to get the most our of your altitude training. Here are the most important prerequisites before starting your altitude journey:

Healthy iron status

Altitude training stimulates increased red blood cell production, which requires iron. Without enough iron, your body cannot respond optimally (or safely) to hypoxic stimuli. It's important to get blood work done before starting and consider iron supplementation under supervision if needed.

Adequate base fitness

Hypoxic training adds stress to the body. Untrained individuals may lack the cardiovascular and muscular foundation to tolerate it and may experience excessive fatigue or maladaptation.

Must not be overtrained

Athletes who are overtraining may not benefit from altitude training. We always suggest to follow a structured training plan with the supervision of a professional coach.

General good health

People with unmanaged health conditions may not benefit from altitude training. People with chronic conditions should consult a doctor before starting any altitude protocol.

No active respiratory infections or conditions

Oxygen demand increases at altitude, so respiratory illnesses (e.g. asthma, bronchitis, COVID) can worsen under hypoxic stress.

Proper hydration and nutrition

Hypoxic conditions can increase fluid loss and strain on metabolism. It can also suppress hunger and increase urination. Dehydration can impair adaptation and recovery. Make sure to eat enough, especially food rich in antioxidants and carbs and drink plenty of water.

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