Altitude training / intermittent hypoxia (IHT)
Protocols · Oxygen/Pressure
Tier B+
What this is
'Live high, train low' is the gold standard for endurance performance. Intermittent hypoxia devices (LiveO2, CellGym) becoming popular in biohacker circles with less robust evidence.
Mechanism
Hypoxia stabilizes HIF-1α; EPO production; erythropoiesis; increased mitochondrial density and capillarization; possibly enhanced autophagy
Dose & route
Live-high train-low (LHTL) 2,200-2,500m for 3-4 weeks; IHT 10-15% FiO2 in 5 min intervals
Citations
- https://journals.physiology.org/doi/full/10.1152/japplphysiol.01098.2013
- https://pubmed.ncbi.nlm.nih.gov/31623077/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7767447/
Links go to the source. If a link is dead or you want something re-checked, let me know.
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.