Charles L Schauf

Kevin Everett » Blog Archive » Get the most out of altitude training

By Melanie McQuaid

Aug. 14, 2007 — I have had a lot of reasons to learn about altitude, most of which revolve around my struggle to perform well at elevation. Over the years I have learned largely from trial and error, but also through some research on the physiological effects of altitude. I will discuss the physiological effects of altitude on the body and in particular explore the consequence of altitude on athletic performance. The use of altitude training to improve athletic performance is widely accepted, evidenced by the massive migration of superstar athletes to Boulder, Colorado. Either by traveling to high altitude locations or by using hypoxic tents (which increase the concentration of nitrogen in the environment and thus simulate a lower partial pressure oxygen environment) athletes seek to reap the physiological benefits of altitude exposure. 

Physiological Responses to Altitude

There are three main responses to altitude: respiratory, cardiovascular and metabolic responses. Although thorough research has not been completed to explain, in detail, each response within the body, a lot has been discovered since the Olympic Games in Mexico City (2,240m or 7350 feet) in 1968, where altitude was a factor in athletic performance for the first time. However, some details have yet to be discovered. Numerous studies have been completed on theories relating to how altitude can be utilized to improve sport performance and to date there is no consensus on the benefit of altitude on sport performance. However, in theory it should promote better performance, particularly in endurance sport.  Physical performance is dependent upon respiration to bring oxygen into the body, transport it via the bloodstream where it is taken up by the muscles. These three steps, pulmonary ventilation, pulmonary diffusion, oxygen transport and gas exchange at the muscles is the first and most symptomatic of responses to altitude.

The initial response to altitude, lasting 7-10 days, is an increased alveolar ventilation both at rest and while training.  Because the partial pressure of oxygen (hereby referred to as PP0) is less at altitude, more breaths of air must be inspired to get the same amount of oxygen. The body responds to decreased arterial PPO by taking in more volume of air through hyperventilation. Hyperventilation decreases the partial pressure of CO2 in the alveoli of the lungs which then creates a pressure gradient in the alveoli forcing more CO2 out of the blood stream and into the lungs to be exhaled. This increased CO2 clearance allows the blood pH to increase which is known as respiratory alkalosis. When the CO2 decreases during the altitude response, there is less acid in the blood and the pH rises which limits the buffering capacity of the bloodstream. This becomes a concern during intense exercise when lactic acid is produced.

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