| Factor | Altitude Training | Sea-Level Training |
|---|---|---|
| Red blood cells | Increased (EPO response) | Baseline |
| Training intensity | Reduced at altitude | Maximum |
| Adaptation time | 2-4 weeks minimum | N/A |
| Best model | Live high, train low | Standard |
| Recovery | Impaired at altitude | Optimal |
| Cost/access | High (altitude camps) | Standard |
Choose Altitude Training when…
You're an endurance athlete seeking marginal gains, can access altitude for 3+ weeks (adaptation takes time), are targeting a key competition 1-3 weeks after descending, or use 'live high, train low' protocols.
Choose Sea-Level Training when…
You want maximum training intensity and quality, can't access altitude, are early in base training, or find altitude impairs your recovery and sleep too much.
Gear for both
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FAQ
Does altitude training actually work?
For endurance athletes, the evidence supports a modest benefit, particularly with the 'live high, train low' approach. The increased red blood cell mass improves oxygen delivery. However, the gains are marginal, individual response varies considerably, and the reduced training quality at altitude can offset benefits if not managed carefully.
How long does the altitude training effect last?
The haematological adaptations (increased red blood cell mass) from a live-high, train-low camp typically persist for 2–4 weeks after return to sea level. This is why elite athletes time altitude camps to finish 2–3 weeks before a major competition — long enough to transfer the adaptation to race-level performance, but not so long that the benefit dissipates.
What is live high, train low altitude training?
Live high, train low (LHTHL) is the most evidence-supported altitude training model. Athletes sleep and rest at high altitude (typically 2,000–3,000m) to stimulate EPO production and red blood cell increases, but train at low altitude or sea level where they can achieve higher training intensities. Training at altitude directly impairs high-intensity performance, so the separation is important.