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This chapter details the natural altitude training methods including Live High-Train High (LHTH) and Live High-Train Low (LHTL). LHTH, the most widely practiced method, involves living and training at a moderate altitude (1000–2500 m) for 2–4 weeks, with 2500 m being the general upper limit to avoid excessive training compromise. Athletes require at least 2 weeks for effective acclimatization and adaptation. LHTL, popularized by Levine and Stray-Gundersen’s landmark study, involves living at altitude (~2500 m) to stimulate physiological adaptations (e.g., increased VO2max and red blood cell production) while completing high-intensity training sessions at lower altitudes (1200–1500 m) to maintain training quality and intensity. The compromise method, Live High-Train High and Low (LH-TH-TL), balances adaptation and training quality by living and doing easy training high, but traveling to lower altitudes for key high-intensity sessions. Ultimately, the best approach is often individualized, targeting an altitude at around 1600–2000 m for first-timers, while the hypoxic dose (elevation x duration) is critical for maximizing benefits.

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Conventional Altitude Training(again reverse the order of authors please)

  • 章节

  • 发表日期：

    2026年

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  • John Hellemans,
  • Michael Hamlin

摘要

This chapter details the natural altitude training methods including Live High-Train High (LHTH) and Live High-Train Low (LHTL). LHTH, the most widely practiced method, involves living and training at a moderate altitude (1000–2500 m) for 2–4 weeks, with 2500 m being the general upper limit to avoid excessive training compromise. Athletes require at least 2 weeks for effective acclimatization and adaptation. LHTL, popularized by Levine and Stray-Gundersen’s landmark study, involves living at altitude (~2500 m) to stimulate physiological adaptations (e.g., increased VO2max and red blood cell production) while completing high-intensity training sessions at lower altitudes (1200–1500 m) to maintain training quality and intensity. The compromise method, Live High-Train High and Low (LH-TH-TL), balances adaptation and training quality by living and doing easy training high, but traveling to lower altitudes for key high-intensity sessions. Ultimately, the best approach is often individualized, targeting an altitude at around 1600–2000 m for first-timers, while the hypoxic dose (elevation x duration) is critical for maximizing benefits.