Altitude Training

The effects of altitude on performance became evident during the 1968 Olympics in Mexico when they found the sea-level endurance athletes were under performing while their opponents from altitude (2400m) were unaffected. However, the sprint distance athletes performance wasn’t affected and their race times improved. Since then altitude training has been researched extensively and still to this day 80% of Olympic athletes incorporate altitude training into their competition training schedule.

Training at altitude stimulates cellular, haematological, metabolic and hormonal responses to increase the bodies oxygen carrying capacity. Training under hypoxic conditions prepares an individual for competition, acclimatise before a trek expedition or just improve their health and wellness.

Depending on your goal, altitude training can provide the following benefits:

Increase in VO2 max by 4% to improve aerobic capacity and endurance
Increase in lactate threshold and improved lactate removal improving high intensity endurance performance
Increases in average and maximal power output by 5.6% subsequently increasing average speed
Increased capillarisation (density and length) enabling increased oxygen delivery to tissues
Boost in mitochondrial enzymes allowing more efficient use of oxygen for energy production
Improved anaerobic glycolytic activity (more efficient use of muscle glycogen for energy)
Increased number of sprints efforts by 38% (4 additional sprints) prior to exhaustion, improving fatigue tolerance and recovery time
Maintenance of cardiovascular fitness when injured
Reduced time to acclimatise prior to skiing or trekking holiday
Improved fitness and strength to enhance muscular endurance at altitude
Increases in mitochondrial enzymes and bicarbonate system allowing more efficient use of oxygen for energy production
Increased capillarisation and blood perfusion to working muscles enabling increased oxygen delivery to tissues
Increased efficiency of the respiratory muscles for easier breathing
Increases in myoglobin for enhanced cellular oxygen transport
Increased growth and improved utilization of fast-twitch muscle fibers
Increased production of human growth hormone for muscle hypertrophy and hyperplasia
Increase strength gains from resistance training
Increase in cross sectional area of muscle
Reduce recovery time
Health and Wellness
Stimulating metabolism increasing calorie output up to 25%
Improved metabolic risk factors such as body fat %, blood glucose levels and blood pressure
Increased capillarisation density and length allowing for improved blood enabling increased oxygen delivery to tissues
Enhance endurance and stamina at without large loads
Reduce loads on joints without compromising cardiovascular fitness
Boost in mitochondrial enzymes allowing more efficient use of oxygen for energy production
Increased production of human growth hormone to increase muscle size


Athletes who can gain benefits from altitude training include:

Individual Sports

  • Road Running
  • Trail Running
  • Ultra-Marathon
  • Athletics
  • Road Cycling
  • Track Cycling
  • Mountain biking
  • Enduro
  • Swimming
  • Triathlon
  • Adventure Race
  •  Tennis
  •  Boxing
  •  Kick Boxing
  • Martial Arts
  • Surf Life Saving

Team Sports

  • Rugby League
  • Rugby Union
  • AFL
  • Football (Soccer)
  • Touch Football
  • Basketball
  • Futsal
  • Beach Volleyball
  • Rowing
  • Dragon Boat 


Holidaymakers and adventurers can pre-acclimatise before heading to high altitude areas such as:

  • Mt Everest Base Camp
  • Mt Kilimanjaro
  • Machu Picchu
  • Inca Trail
  • Annapurna Trail
  • Tour du Mont Blanc
  • Kokoda
  • Mt Fuji


Create effective and time efficient workouts for:

  • Bariatric patients
  • Diabetes
  • Orthopaedic rehab
  • Time poor professionals
  • Mums on the go
  • Fitness fanatics


The length of your training regime will depend on your goals.
This is great for single or multiple events you are preparing for during the year.
For those looking for seasonal training we can customise a training regime to incorporate all the benefits  altitude training has to offer during this period.
We also cater for people who are time poor and need to maximise results for less time.
All programs require a minimum of 4 weeks for improvements to be felt and up to 8 weeks to consolidate specific training adaptations.

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