In the relentless pursuit of peak performance, endurance athletes are always looking for that extra edge. From advanced nutrition to cutting-edge recovery tools, the methods are many but few are as time-tested and scientifically backed as high-altitude training. Long used by elite runners, cyclists, and even military personnel, training at high altitudes has become a cornerstone for building endurance, stamina, and cardiovascular efficiency.
But what exactly happens to the body at high altitudes, and how does it help athletes perform better at sea level?
What Is High-Altitude Training?
High-altitude training refers to athletic conditioning performed at elevations typically above 2,400 meters (8,000 feet). At these heights, the air contains less oxygen per breath than at sea level. For the body, this means working harder to deliver oxygen to muscles forcing adaptations that enhance endurance and performance over time.
The thin mountain air presents a natural challenge, and the human body responds with a variety of powerful physiological changes.
How It Works: Oxygen, Blood, and Adaptation
The primary benefit of high-altitude training lies in how the body responds to hypoxia, or low oxygen availability.
Here’s how the body adapts:
1. Increased Red Blood Cell Production
At high altitudes, the kidneys release a hormone called erythropoietin (EPO), which stimulates the production of red blood cells. More red blood cells mean more oxygen can be carried to working muscles, improving stamina and delaying fatigue.
2. Improved Oxygen Efficiency
The body becomes more efficient at using the available oxygen. Muscle cells increase their mitochondrial density (energy factories), enhancing aerobic energy production.
3. Enhanced Lung Capacity and Ventilation
Training in thin air forces athletes to breathe deeper and more frequently. This strengthens respiratory muscles and improves the body’s ability to take in and process oxygen under stress.
Live High, Train Low: The Winning Formula
While training entirely at high altitude has its benefits, it also comes with drawbacks like reduced training intensity due to limited oxygen. That’s where the “Live High, Train Low” model comes in.
This method involves living at high altitudes to gain the physiological benefits, but training at lower elevations to maintain workout intensity. Studies have shown that this hybrid approach offers the best of both worlds maximized oxygen adaptation without sacrificing performance.
Many elite athletes use altitude camps in places like:
- Flagstaff, Arizona
- Iten, Kenya
- Boulder, Colorado
- St. Moritz, Switzerland
These locations provide ideal conditions for alternating between high and low altitude.
Real-World Examples: Endurance Legends and Altitude
- Eliud Kipchoge, the marathon world record holder, lives and trains in the Kenyan highlands.
- Tour de France cyclists routinely attend altitude training camps to build stamina for grueling climbs and long stages.
- The U.S. Olympic Team uses the U.S. Olympic Training Center in Colorado Springs to prepare for international competition.
Artificial Altitude Training: Taking the Mountain Indoors
For those who can’t access mountainous terrain, simulated altitude environments have become increasingly popular. These include:
- Hypoxic chambers and altitude tents, which lower oxygen concentration in the air.
- Mask training devices (though many simply restrict airflow rather than simulate altitude).
- High-tech facilities that mimic elevation to create “hypoxic” workouts.
While the effects of simulated altitude may not be as strong as true altitude exposure, research shows they can still provide performance benefits when used correctly.
Limitations and Risks
Despite its benefits, high-altitude training isn’t without challenges:
- Altitude sickness can occur, especially during the first few days of exposure.
- Dehydration happens faster at higher elevations.
- Some athletes experience reduced appetite or energy, which can hinder performance.
- It requires careful planning, recovery, and often weeks of adjustment to see meaningful benefits.
That’s why altitude training is typically integrated into carefully timed phases of an athlete’s season, usually a few weeks before major competitions.
Reaching New Heights in Endurance
High-altitude training remains one of the most effective and natural ways to enhance endurance performance. By triggering the body to adapt to oxygen scarcity, athletes develop greater cardiovascular efficiency, muscle endurance, and mental resilience.
Whether through mountain camps or advanced hypoxic tools, high-altitude training is no longer a secret of East African runners or elite Olympians it’s a proven method that continues to push the limits of human endurance, one breathless step at a time.