Hypoxia training, commonly known as altitude training, has gained popularity among endurance athletes looking to improve their performance. The "train low, sleep high" strategy, in which athletes train at low altitude but sleep at high altitude (or in simulated hypoxic conditions), aims to harness the benefits of both training intensities and adaptations to altitude. Let's explore the key benefits and the scientific evidence supporting this approach.
Benefits of "Train low, sleep high".
Enhanced hypoxic ventilatory response Research has shown that living at high altitude and training at low altitude can increase the hypoxic ventilatory response (HVR), which is the body's ability to adapt to low oxygen levels. This adaptation can improve performance in hypoxic conditions such as high altitude environments. (Townsend et al., 2002). .
Muscle adjustments : Training under intermittent hypoxic conditions has been found to induce significant molecular changes in muscles, improving endurance performance. Transcripts of key genes related to glucose uptake and oxidative capacity are positively regulated, leading to improved muscle efficiency. (Zoll et al., 2006) .
Improved aerobic performance studies indicate that training under hypoxic conditions can increase VO2 max (maximal oxygen uptake) and time to exhaustion during high intensity efforts. This is particularly beneficial for athletes competing at high altitude or in sports requiring sustained aerobic capacity. (Geiser et al., 2001) .
Efficient redox homeostasis Training under hypoxic conditions improves redox homeostasis in the muscles, which is crucial for maintaining optimal performance and recovery. This balance between antioxidants and prooxidants helps reduce oxidative stress during intense exercise. (Çolak et al., 2020). .
Challenges and considerations
While hypoxia training offers numerous benefits, it also presents challenges:
Individual variability The response to hypoxia training can vary significantly between individuals. Some athletes may experience significant improvements, while others may not notice any noticeable benefits. This variability makes it essential to tailor hypoxia training protocols to individual needs. (Paula and Niebauer, 2012). .
Training intensity High-intensity training under hypoxic conditions requires careful management to avoid overtraining and possible negative effects on performance. Balancing the training load and ensuring adequate recovery is crucial to maximise the benefits. (Ventura et al., 2003) .
Quality of sleep sleep under hypoxic conditions can lead to periodic breathing and intermittent hypoxia, which can affect sleep quality. Athletes should monitor their sleep and adjust their protocols to minimise any negative impact on recovery. (Millet and Brocherie, 2020). .
Conclusion
The "train at low intensity, sleep at high intensity" strategy offers a promising approach to improve endurance performance through enhanced physiological adaptations. By carefully controlling training intensity and exposure to hypoxia, athletes can achieve significant gains in aerobic capacity and muscular efficiency. However, individual responses vary, so personalised training protocols are needed to maximise the benefits.
