This week I trained at 2,700m in the heart of London at The Altitude Centre.

Who knew that was even possible. Their training facility is pumped with nitrogen which changes the % of oxygen in the air.

So. Cool.

There’s a lot of hype around the benefits of training at altitude.

So what are the benefits?

The Main Feature

Leg 1: Introduction to Altitude Training

Altitude training has garnered significant attention among well-informed and seasoned athletes as a method to elevate their performance and bolster long-term health. This training approach revolves around exposing the body to diminished oxygen levels at higher altitudes, initiating a cascade of physiological adaptations. These adaptations, in turn, culminate in the augmentation of VO2 max, a pivotal indicator of aerobic fitness, alongside a range of enduring health benefits.

The rationale behind altitude training is grounded in the striking reduction in oxygen concentration at higher altitudes. This reduction in oxygen pressure triggers a complex suite of responses within the body, which plays a pivotal role in comprehending the advantages of this training method. A critical adaptation to altitude exposure is the escalation of red blood cell production, scientifically referred to as erythropoiesis. The body orchestrates this process to more effectively shuttle oxygen to tissues and muscles, compensating for the challenges posed by the thinner air.

When it comes to gauging one's cardiovascular fitness and endurance, there's a gold standard metric that stands above the rest - VO2 max, or maximal oxygen uptake. Beyond its significance in the athletic world, understanding the science behind VO2 max reveals its profound and far-reaching health benefits for individuals of all fitness levels.

At its core, VO2 max is a measure of how efficiently your body utilizes oxygen during exercise. Specifically, it quantifies the maximum volume of oxygen (in milliliters) that you can use per minute per kilogram of body weight (ml/kg/min). This metric reflects your cardiovascular and respiratory systems' ability to deliver oxygen to your muscles and your muscles' capacity to use that oxygen for energy production.

Here's a closer look at the science behind VO2 max and why it's beneficial for your health:

1. Cardiac Output and Oxygen Delivery:

At the heart of VO2 max lies the cardiovascular system. When you engage in physical activity, your heart pumps oxygen-rich blood to your working muscles. The amount of blood your heart can pump per minute, known as cardiac output, plays a pivotal role in VO2 max. As you exercise regularly and train your cardiovascular system, your heart becomes more efficient at pumping blood, enhancing oxygen delivery to your muscles. This, in turn, supports your overall endurance.

2. Oxygen Utilization by Muscles:

VO2 max also depends on your muscles' ability to utilize the oxygen delivered to them. Through consistent training and exercise, your muscles become more adept at extracting oxygen from the blood and converting it into energy. This improvement in oxygen utilization enables you to sustain higher levels of effort for more extended periods, leading to better endurance and stamina.

T-1: Mental Preparation

Leg 2: Elevating VO2 Max

At the heart of altitude training lies the aspiration to elevate VO2 max, the pinnacle of maximal oxygen uptake—a pivotal metric in assessing an athlete's aerobic capacity and overall endurance. This metric quantifies the maximum quantity of oxygen an individual can utilize during strenuous exercise and is articulated in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

The mechanism behind the enhancement of VO2 max via altitude training is profoundly intricate. To commence, the reduced oxygen availability compels the body to embark on an adaptation journey characterized by an augmentation in the number of red blood cells, as elucidated previously. This augmentation significantly enhances the oxygen-carrying capability of the blood, equipping athletes with the means to transport more oxygen to their muscles during exercise. Consequently, this heightened oxygen supply empowers athletes to sustain greater exertion levels over extended periods, thereby ameliorating their endurance.

Furthermore, altitude training foments the development of a denser network of capillaries within muscle tissue—a phenomenon referred to as capillarization. Capillaries are minuscule blood vessels responsible for ferrying oxygen to muscle fibers. Through altitude training, the body augments the density of these capillaries, thereby intensifying the delivery of oxygen. This augmented oxygen supply to muscles facilitates superior energy production and delays the advent of fatigue during prolonged physical exertion.

T-2: Gear to change into

• Adidas Adizero Prime X 2 Strung. Shop here.

• Canyon Endurance CFR Di2. Shop here.

• ENGO 2. Smart Sunglasses (heads up display). Shop here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Leg 3: Long-Term Health Benefits of Altitude Training

In addition to its primary role in enhancing athletic performance, altitude training yields a range of long-term health benefits that extend well beyond the realm of sports. These enduring advantages contribute significantly to an individual's overall well-being.

Altitude training holds promise for bolstering cardiovascular health. Regular exposure to high altitudes spurs adaptations in the cardiovascular system. The heart responds by increasing both its rate and stroke volume. This adaptation results in a more robust and efficient heart, ultimately lowering the risk of heart disease. Furthermore, the enhanced heart function contributes to improved overall circulation, benefiting various bodily systems.

Weight management becomes more attainable through altitude training. The heightened energy expenditure associated with training at higher altitudes proves beneficial for those seeking to manage body weight effectively. Athletes often find it easier to achieve or maintain their desired body composition due to the increased calorie burn during altitude training sessions.

Another notable benefit pertains to lung function. Training in a low-oxygen environment compels the respiratory system to work harder. Over time, this leads to enhanced lung capacity and improved lung function, which are paramount for respiratory health. The ability to breathe more efficiently and extract oxygen effectively from the air contributes to overall well-being.

Metabolism undergoes positive changes during altitude adaptation. The body becomes more efficient at utilizing energy, resulting in an increased resting metabolic rate. This elevated metabolism aids in weight management and supports a healthy metabolic profile. It contributes to a more balanced energy equation and fosters improved overall fitness.

Stress reduction is an unexpected yet welcomed outcome of altitude training. The serene natural environments often associated with high-altitude locales have a calming effect on the mind. The combination of physical exercise and the tranquility of the surroundings significantly reduces stress levels. This not only benefits mental health but also has tangible implications for physical well-being.

Lastly, some individuals report experiencing improved sleep quality when exposed to higher altitudes. The reasons for this improvement are multifaceted, including reduced stress levels, increased physical activity, and potential changes in sleep patterns. Enhanced sleep quality has far-reaching health benefits, encompassing improved cognitive function, mood regulation, and overall recovery.

In conclusion, altitude training offers a holistic approach to enhancing athletic performance and long-term health. Focusing on the physiological adaptations that enhance VO2 max enables athletes to attain greater endurance and comprehensive fitness. Moreover, the enduring health benefits, such as cardiovascular improvements, weight management, enhanced lung function, efficient metabolism, stress reduction, and improved sleep quality, underscore the value of altitude training for individuals seeking to optimize their well-being. As athletes continue to explore innovative methods to gain a competitive edge while promoting their long-term health, altitude training remains firmly grounded in both scientific evidence and practical effectiveness.

Aid station: Listen as you recover

• Huberman Lab: How to Breathe Correctly for Optimal Health, Mood, Learning & Performance. Watch here.

• The Fitness Industry: Altitude training for low intensity muscle gain. Listen here.

Coaches Corner

WOTW: Altitude Running Challenge with Target Heart Rate Zones

Intro to the workout: Altitude training can greatly benefit runners by improving their oxygen utilization and endurance. This running-focused workout is designed to prepare you for high-altitude running experiences while incorporating specific heart rate zones for effective training.

Warm-up:

1. Light Jog: Start with a 10-15 minute easy jog to raise your heart rate gradually and warm up your muscles.

Main Set:

1. Hill Repeats (Find a steep hill or use a treadmill with an incline):

   a. Sprint up the hill for 30-60 seconds, aiming to reach 85-90% of your maximum heart rate (MHR). b. Walk or jog slowly back down to recover. Try to maintain a heart rate around 60-70% of MHR during recovery. c. Repeat hill sprints 6-8 times, gradually increasing the intensity and duration of each sprint as you progress.

2. Tempo Run:

   a. Run at a steady, comfortably hard pace that keeps your heart rate between 75-85% of MHR for 20-30 minutes. This should feel challenging but sustainable. b. Focus on maintaining a consistent pace throughout.

3. Interval Training (On a track or a flat, measured course):

   a. Run 400 meters (1 lap) at a fast pace (near sprint) to elevate your heart rate to 90-95% of MHR. b. Recover with a slow jog or walk for 200 meters (half lap) to bring your heart rate down to 60-70% of MHR. c. Repeat this cycle 4-6 times.

Cool down:

1. Easy Jog: Finish with a 10-15 minute easy jog to help your body gradually cool down and reduce muscle soreness.

2. Deep Breathing: a. Sit or lie down, close your eyes, and take slow, deep breaths for 5 minutes. Focus on expanding your lung capacity and calming your heart rate.

Monitor your heart rate during the workout using a heart rate monitor or a fitness tracker. Adjust your effort to stay within the specified heart rate zones for each part of the workout. Gradually increase the intensity and duration of your runs over time to prepare your body for altitude running effectively while improving your cardiovascular fitness.

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here and follow my Strava here.

DM me on Instagram personally if you're London based - I’m always out for group runs & rides. Connect here.