Altitude training has long been a favored method for professional cyclists seeking a competitive edge. 

The science behind it is convincing: training or living at higher elevations improves the body's ability to deliver oxygen to muscles, enhancing endurance and aerobic capacity. However, while the benefits are significant, altitude training may not be practical or effective for everyone.

In this guide, we'll explore how altitude training works, its physiological effects, and the best ways to incorporate it into your routine. Additionally, if high-altitude camps or hypoxic training are not possible for you, we'll discuss alternative methods to achieve similar results. 

What is Cycling Altitude Training?

Cycling altitude training involves training or living at higher altitudes to improve athletic performance. The lower oxygen levels at these elevations stimulate the production of red blood cells, which enhances oxygen delivery and endurance. 

The benefits of cycling altitude training are numerous. It leads to increased red blood cell production, improved VO₂ max, and a higher lactate threshold, all of which contribute to better oxygen delivery, endurance, and performance. 

The adaptations gained from training at high altitudes also enhance efficiency when returning to sea level, enabling you to maintain higher power outputs. Additionally, training in challenging conditions builds mental resilience, an invaluable asset during tough races or long rides.

As a cyclist, you can use various methods for altitude training, such as attending natural altitude camps, utilizing simulated altitude tools like tents or masks, and following strategies like "Live High, Train Low" (LHTL) to maximize the benefits. 

Success in altitude training depends on the following:

• Proper acclimatization

• Adequate hydration

• Progress tracking to avoid overtraining

Combining these methods with adequate rest and recovery ensures that you can fully capitalize on the advantages of altitude training while minimizing the risks.

Physiological Effects of Altitude Training

Altitude training involves exposing your body to lower levels of oxygen which triggers physiological adaptations that can significantly boost your performance in the saddle. These are the key adaptations commonly associated with altitude training.

Increased Red Blood Cell Production

Reduced oxygen availability at high altitudes stimulates the production of erythropoietin (EPO), a hormone that signals the body to produce more red blood cells. This increase improves the transport of oxygen to the muscles, thus boosting endurance and aerobic capacity.

Improved Oxygen Utilization

As a cyclist, you'll become more efficient at using the available oxygen as your body adapts to hypoxic (low oxygen) conditions, leading to better performance in both high-intensity and prolonged efforts.

Elevated Hemoglobin Levels

An increase in red blood cells results in higher hemoglobin levels, improving your body's ability to carry oxygen, which enhances energy production during exercise.

Improved Lactate Threshold and VO₂ Max

Training at high altitudes helps the body become more efficient at clearing lactic acid. This efficiency allows you to maintain higher intensities for longer periods without experiencing fatigue.

Additionally, VO₂ max often increases with altitude training. This improvement is essential for improving aerobic fitness and endurance.

Increased Mitochondrial Efficiency

Your cells improve their ability to use oxygen more efficiently by enhancing mitochondrial function, which boosts energy production during endurance sports like cycling.

Greater Capillary Density

Your body may develop more capillaries (small blood vessels) to enhance the delivery of oxygen to your muscles, supporting sustained performance.

These adaptations improve your capacity to perform at high intensities, maintain power output, and recover more effectively. However, it's important to balance the duration and intensity of altitude exposure to avoid overtraining or maladaptation. 

The Two Types of Altitude Training

Altitude training is an effective method to improve cycling performance by helping your body adapt to lower oxygen levels. These are the two most popular methods and how they work.

Live High and Train Low Altitude (LTHL)

What it is: This method involves living at high altitudes while training at lower elevations.  

How it works: Living at high altitudes boosts red blood cell production, which improves oxygen delivery to your muscles. Training at lower elevations allows you to maintain high-intensity workouts without being hindered by lower oxygen levels.  

Key benefits: It boosts endurance and aerobic capacity while allowing you to keep workout intensity high.  

How to do it: Participate in a high-altitude training camp or use hypoxic living environments combined with workouts closer to sea level.  

Hypoxic Training

What it is: This method involves simulating high-altitude conditions using equipment such as altitude tents, masks, or chambers.  

How it works: These devices reduce oxygen levels during specific activities or while sleeping, mimicking the effects of living at high altitudes.  

Key benefits: This option is practical, particularly if you're unable to travel to high-altitude areas, and can be easily integrated into everyday life.  

How to do it: Use altitude tents for sleeping in hypoxic conditions or wear hypoxic masks during controlled workouts.  

Both methods allow you to benefit from altitude training. LHTL is ideal for maximizing both physiological adaptation and training quality, while hypoxic training offers flexibility for those who prefer to train at home. In short, choose the approach that best fits your schedule and goals.

What about altitude training masks, do they work?

Altitude training masks, which restrict airflow to simulate training at higher altitudes, have gained popularity among cyclists. However, their effectiveness is still debated. Research on these masks yields mixed results, often due to small sample sizes and varied exercise programs.

Some studies, like this one from the University of Delaware, suggest that using these masks may enhance endurance performance by strengthening respiratory muscles. The difficulty of breathing with the mask forces the body to adapt, improving its ability to handle lower oxygen levels. This adaptation may lead to increases in VO2 max, ventilatory threshold, and power output.

It's important to understand that altitude masks do not replicate the actual benefits of training at high altitudes. Unlike true altitude training, which boosts red blood cell count and improves oxygen delivery, these masks do not induce the same physiological changes, such as increased hemoglobin levels. 

Therefore, while altitude masks may aid in endurance through muscle conditioning, they do not provide all the benefits associated with real altitude training.

Is LHTL Suitable For Everyone?

While it was once believed that some athletes might not be suited for altitude training (about 1 in 4 were thought to respond poorly), research now shows that everyone's body can adapt to altitude. However, the pace of adaptation varies from person to person.

The first few days are particularly important. It's critical to allow your body time to adjust gradually, and intense training should be avoided during this initial period. Some riders adapt within four days, while others may require a week or more to ease into it. There's no exact formula for success, so cyclists who are new to altitude training often need to engage in some trial and error.

Time Required To See Benefits with LHTL

Acclimatization effects from altitude training typically begin after about five days, making it essential to spend enough time at altitude to realize benefits. 

Research indicates that a minimum of 14 days is required for effective adaptation, though most training camps last around 21 days or longer to maximize results.

The performance boost from a three-week altitude camp generally lasts between one to one and a half months. Cyclists often experience a performance peak during the first week back at sea level, followed by a temporary dip in the second week before reaching another peak. For this reason, many pros plan their return from altitude training 2 to 3 weeks before major events, such as a grand tour, to align their peak performance with race demands.

Choosing the Right Altitude for LHTL

For optimal performance benefits, training should typically occur at altitudes of at least 1,800 meters (5,900 feet). However, training above 3,000 meters (9,800 feet) is generally discouraged because recovery takes longer, and the training stimulus at such heights is insufficient. 

For most riders, the ideal altitude range for both training and living is between 2,000 and 2,500 meters (6,600 to 8,200 feet). If training sessions can be conducted at a slightly lower altitude, living at 2,500 to 3,000 meters (8,200 to 9,800 feet) can also be beneficial.

By understanding these guidelines and allowing adequate time for proper acclimatization, you can maximize the benefits of altitude training while minimizing risks.

How Long does the Benefit of Altitude Training Last?

Altitude training benefits typically last between 10 to 20 days. However, the exact duration depends on factors such as your physiology, the altitude level, how long you were exposed to it, and the type of training performed.

Immediate Effects (First Few Days Post-Altitude)

When you train at altitude, your body increases red blood cell production due to higher levels of erythropoietin (EPO), which helps deliver more oxygen to the muscles. This effect starts to fade after about 10–14 days as the extra red blood cells break down. Oxygen uptake, or VO₂ max, also improves and stays elevated for a similar period.

Medium-Term Effects (10–20 Days)

After coming back from altitude, the benefits, like higher hemoglobin levels, gradually return to baseline within 2 to 3 weeks. However, aerobic endurance improvements can last a little longer, depending on how training is structured during this time.

Long-Term Effects (Beyond 20 Days)

Some benefits, such as better oxygen utilization and mental toughness, can persist for a longer period. Repeated altitude training over time can also "stack" these benefits, helping you maintain and build on these improvements throughout the season.

Is LHTL Training Worth It?

Live High, Train Low (LHTL) has many benefits, but the advantages depend on several factors.

Improved Endurance and Training Intensity

Living at high altitude increases the production of red blood cells, which helps the body deliver more oxygen to muscles. This can lead to improved endurance and a higher VO2 max. Although high altitude can limit high-intensity training, LHTL allows athletes to adapt to altitude while training at lower elevations for more intense workouts, subsequently enhancing power and speed.

Duration and Rider Adaptation

The benefits of LHTL are most noticeable with extended stays (3–4 weeks) at high altitudes. Shorter stays may not provide significant gains. Additionally, not all cyclists respond the same way to altitude training; genetics and fitness levels can affect how much benefit an individual receives.

Logistics, Cost, and Recovery

Living at a high altitude requires selecting the right location, which can be expensive. Traveling for low-altitude training can also add costs and time to the process. Furthermore, altitude training places stress on the body, making proper recovery crucial to avoid overtraining and maximize benefits.

In short, LHTL can help you improve your endurance and performance, especially for high-intensity events. However, it's important to consider the associated costs, necessary duration, and recovery requirements when deciding if this training method is right for you.

Other Training Methods for Low Altitude Gains

If you want the performance benefits of altitude training without relocating to high-altitude areas, there are several effective alternatives that can help you improve your aerobic capacity, endurance, and oxygen efficiency. These three strategies are worth considering.

Hypoxic Training

Hypoxic Chambers or Altitude Tents: These simulate high-altitude conditions by reducing the oxygen content in the air. Training or sleeping in these environments can induce physiological adaptations similar to those experienced at high altitudes.

Intermittent Hypoxic Training (IHT): This technique involves short sessions of breathing low-oxygen air during rest periods or low-intensity workouts.

Heat Training

Training in hot environments can increase plasma volume and improve cardiovascular efficiency, providing benefits akin to those of altitude training. You can achieve this by using controlled environments like heat chambers or by wearing extra layers during your workouts.

High-Intensity Interval Training (HIIT)

HIIT can enhance VO₂ max and oxygen efficiency, offering effects similar to altitude training. Structured interval sessions that focus on achieving high power outputs help simulate the stress associated with reduced oxygen availability.

These alternatives can help replicate the physiological benefits of altitude training, often with greater accessibility and convenience. Combining multiple methods, such as “high-intensity interval training” with heat or hypoxic training, can further optimize your cycling performance.

How to Train for High-Altitude Cycling

Training for high-altitude cycling requires careful preparation to address the challenges posed by reduced oxygen levels, increased cardiovascular strain, and the steep climbs characteristic of high-altitude rides. This is how to prepare.

Build Aerobic Endurance

Focus on steady, low-intensity rides to develop your aerobic base, which will enhance mitochondrial efficiency and overall endurance. Gradually extend the duration of your long rides each week to build stamina for sustained efforts at high altitudes.

Simulate Altitude Conditions

Utilize tools that can simulate the reduced oxygen levels of high altitudes to facilitate gradual adaptation. Additionally, training in hot conditions can replicate some physiological challenges encountered at altitude, such as increased cardiovascular demand.

Improve VO₂ Max

Incorporate short, intense intervals (e.g., 3–5 minutes at 90–100% effort, followed by equal recovery) into your training to enhance your body's ability to utilize oxygen. Add sustained efforts at 80–90% of your maximum effort (functional threshold power or heart rate) to improve your lactate threshold.

Build Climbing Strength

Identify local climbs or use an indoor trainer to practice repeated uphill efforts. Aim for consistent power output during these sessions. Additionally, include off-bike strength exercises like:

• Bodyweight Squats

• Core exercises like planks

• Bodyweight Lunges, and

• Deadlifts to develop the power needed for climbing.

Adapt to High-Altitude Riding

If possible, arrive at your high-altitude destination 2–3 weeks early or at least 3–5 days prior to your rides to allow for partial acclimatization. Upon arrival, reduce the intensity and duration of your rides to help your body adjust.

Monitor Your Nutrition

High-altitude exercise demands more energy, so prioritize easily digestible carbohydrates. 

• Increased fluid loss through respiration and perspiration at altitude requires you to drink plenty of water and consider adding electrolytes. 

• Maintaining adequate iron levels is essential for effective oxygen transport; ensure your diet provides sufficient iron, or consult with a dietitian about supplementation if necessary.

Practice Pacing and Breathing

Pacing is crucial at high altitudes. To prevent burnout, avoid pushing too hard too soon. Practice deep diaphragmatic breathing to maximize oxygen intake and reduce stress on your respiratory system.

Plan Recovery Wisely

Cycling recovery is even more critical at altitude, as your body works harder to adapt. Include additional rest days if needed. Quality of sleep can be affected at high altitudes, so create an optimal sleeping environment and consider using melatonin if necessary.

Train Specific Skills

One often overlooked component of high-altitude cycling is steep descents. Practice your areas of descending, such as braking, cornering, and overall relaxation during high-speed descents. 

Ensure your bike is equipped with appropriate gearing for long, steep climbs, and work on maintaining an efficient cadence of around 85-90 RPM.

By following these guidelines and gradually incorporating altitude-specific training elements, you'll build the fitness and resilience necessary to tackle high-altitude cycling challenges confidently.

The Most Versatile Low-Altitude Training Plan

Don’t have space in your schedule for high-altitude training? It’s possible to make solid incremental gains at low altitudes, too. 

JOIN helps you reach your goals with personalized training plans that are tailored to your fitness and availability. Our progressive training plans are designed to help you improve steadily over time so you can see real, tangible results.

JOIN also adapts your training plan to your schedule, so if you miss a workout, it’s not a problem. Each session is customized for maximum impact, so you are always riding with purpose and moving towards your goal.

Try Join for free now and experience the difference adaptable training can make.