With a ‘Live High, Train Low’ training, the body will adapt to high altitude with low oxygen levels, while the training intensity remains at sea level. This will allow the body to benefit from the high altitude without interfering your regular training scheme. By sleeping or staying in a high altitude training tent or altitude training room, your body takes in a lower amount of oxygen.
Recommendations LHTL for athletes
(source: Millet et al., 2010)
- The optimal height for sleeping at high altitude has been set to 2.200-2.500 meters for EPO-effects and 3.100 meters for non-blood-related effects.
- The optimal time seems to be 4 weeks, to speed up the EPO production.
- Less than 3 weeks seems enough for valuable changes in muscle buffer capacity, hypoxic ventilator response or NA+/K+ ATP-ase capacity.
Exposure to Live High
- 5 nights/moments a week
- Natural height: 20-22 hours a day for a better performance at sea level.
- Artificial height: at least 12 hours per moment.
- For non-blood-related changes, a shorter period is possible
To follow the LHTL protocol, you can use either a high altitude tent, or a (mobile) altitude room.