Defining the “dose” of altitude training: how high to live for optimal sea level performance enhancement

Abstract

Chronic living at altitudes of ∼2,500 m causes consistent hematological acclimatization in most, but not all, groups of athletes; however, responses of erythropoietin (EPO) and red cell mass to a given altitude show substantial individual variability. We hypothesized that athletes living at higher altitudes would experience greater improvements in sea level performance, secondary to greater hematological acclimatization, compared with athletes living at lower altitudes. After 4 wk of group sea level training and testing, 48 collegiate distance runners (32 men, 16 women) were randomly assigned to one of four living altitudes (1,780, 2,085, 2,454, or 2,800 m). All athletes trained together daily at a common altitude from 1,250-3,000 m following a modified live high-train low model. Subjects completed hematological, metabolic, and performance measures at sea level, before and after altitude training; EPO was assessed at various time points while at altitude. On return from altitude, 3,000-m time trial performance was significantly improved in groups living at the middle two altitudes (2,085 and 2,454 m), but not in groups living at 1,780 and 2,800 m. EPO was significantly higher in all groups at 24 and 48 h, but returned to sea level baseline after 72 h in the 1,780-m group. Erythrocyte volume was significantly higher within all groups after return from altitude and was not different between groups. These data suggest that, when completing a 4-wk altitude camp following the live high-train low model, there is a target altitude between 2,000 and 2,500 m that produces an optimal acclimatization response for sea level performance.

Biochemical and functional modifications in biathlon athletes at medium altitude training / Modificările biochimice și funcționale ale atleților biatloniști după antrenament la altitudine medie

“…These results suggest that,the altitude between 2000 and 2500 m, during the LH-TL protocol, allows an optimal acclimatization response in sea level performance [32].…”

“…The human body can compensate for the lack of O 2 up to an altitude of 5000 m, where the oxygen partial pressure (pO 2 ) reaches [25][26][27][28][29][30][31][32][33][34][35] mmHg, values that represent the minimum limit for survival [1][2][3].…”

Live High-Train Low Altitude Training: Responders and Non- Responders

“…Low to moderate altitude has previously been shown to produce significant improvements in sea level swim time trial performance (~1.9%) [21]. Indeed, in a recent study proclaiming the use of altitudes between 2000-2500 m the authors also found positive physiological (red cell mass volume ~7%,VO 2 ~2%) and performance (~1%) effects for athletes on immediate return to sea level after living at 1754 m [17]; something that is not uncommon at these low altitudes (1200 m) [22]. Performance improvements of this magnitude would indicate meaningful effects for the very elite triathletes involved in this study [23].…”

“…A number of studies have suggested an altitude between 2000 and 2500 m is ideal for live-high train-low training, based mainly on the haematological response [8,17]. However recent research suggests athletes can improve performance after altitude training without positive haematological adaptation [18].…”

Sightings edited by John W. Severinghaus

“…Optimizing Altitude for Live High-Train Low (LHTL) Training Chapman et al (2013) hypothesized that athletes living at higher altitudes would experience greater improvements in sea level performance, secondary to greater hematological acclimatization, compared to athletes living at lower altitudes. After 4 weeks of group sea level training and testing, 48 collegiate distance runners (32 men, 16 women) were randomly assigned to one of four living altitudes (1780 m, 2085 m, 2454 m, or 2800 m).…”