Training Protocols

HiLo Training Protocol (Live High - Train Low Altitude Training)

It is important to note that to gain the maximum performance enhancement from altitude training, either simulated or real, it should be a constituent part of a well planned periodized training programme.

Mindful of this and based on extensive research by Chinese sports scientists, it is important to work with that the Chinese name the 4 P’s

1. Use of proper height (1500m +)
2. Use of proper length of time (3-4 weeks)
3. Use of proper training intensity
4. Use of proper interval before competition

Of these, proper height and proper length of time are reasonably agreed on, but the proper intensity of training and interval prior to competition is still not that clear and differs from athlete to athlete.

Optimal height for classical high altitude training is 2,000 - 2,500m Optimal height or HiLo altitude training is 2,500m - 3,000m. Although, many questions stil remain regarding the optimal altitude for the HiLo model as once again this can differ from athlete to athlete.

The chinese have also extensively researched what they call the Slump Phenomena, which is a period of 5-7 days following alreturn to sea level, in which performance is compromised due to a reduction in stroke volume and ejection fraction of the heart. This slump phenomena always happens and the duration varies depending on training intensity and the height of altitude e.g. the harder the training intensity and the higher the altitude, the longer the slump period.

The chinese have used programmes, where their athletes, over a short period of time, trained at different altitudes which showed advantagous results e.g. alternating between 1500m and 2000m. The chinese have studied the following models:

1. Live low/Train high (2000m) - good results
2. Live low/Train low, but with intermittent hypoxic exposure - good results
3. Live high (4000m)/Train high (2,600m) - results not good, but significant increase in VEGF (Vascular Endothelial Growth Factor) is produced by osteoblasts and provides an angiogenic stimulus (new blood vessel growth). VEGF is in particular, stimulated by hypoxic training.
4. Live high/Train low - good resuls

Week	Altitude (m)	Oxygen Concentrate	Hours per day	Training Schedule	Training Phase
1	1000	18.6%	6 - 8	Normal Intensity	Acclimatization
2	1500	17.6%	6 - 8	Normal Intensity	Acclimatization
3	2100	16.3%	6 - 8	Normal Intensity	Acclimatization
4	2400	15.7%	6 - 8	Increased Intensity	Acclimatization
5	2700	15.2%	6 - 8	Increased Intensity	Build-up
6	3000	14.6%	6 - 8	Increased Intensity	Build-up
7	3000	14.6%	6 - 8	Increased Intensity	Build-up
8	3000	14.6%	6 - 8	Increased Intensity	Build-up
9	Sea level	20.9%	0	Taper	Taper
9/10	Sea level	20.9%	0	Race	Race

This schedule uses a maximum altitude during the build up phase of 2700m - 3000m, optimal height for HiLo altitude training. The main thing is to be comfortable at the altitude you choose. Higher altitudes are not recommended for beginners.

IMPORTANT NOTE: Everyone will adjust at a different rate to increasing altitude. You may advance faster or slower than indicated above. If you have recurring or persistent headaches, excessive fatigue or difficulty sleeping, return to a previous altitude for a few days. These symptoms should gradually subside as your body adjusts.

Click to find out more details about the McKinley Altitude Simulator™ and how in as little as 24 days of using simulated altitude it has been possible to elicit a 1-2% improvement in 800m to 3000m run time.