Altitude Training for Cyclists: What It Really Improves
Altitude camps are popular, but the benefits are often misunderstood. Some riders come back flying, others feel flat. The science suggests real physiological changes are possible, but performance gains are not guaranteed.
Here is the practical version.
What actually changes
Altitude primarily increases hemoglobin mass, which can improve oxygen delivery.
What altitude changes in the body
The biggest, most reliable change is an increase in hemoglobin mass and red blood cell production. That improves oxygen-carrying capacity. However, the translation to performance depends on how well you maintain training quality and how you manage recovery.
How long it takes to adapt
Most of the measurable blood changes require at least 2-3 weeks of exposure. Shorter trips can help with heat-like stress or psychological adaptation, but they usually do not provide the full hemoglobin boost.
What the research says
Recent meta-analyses show that altitude exposure can increase hemoglobin mass and improve endurance performance for some athletes. But not all studies show clear performance gains, and individual responses vary widely. Protocol details matter a lot.
The main altitude approaches
Live high, train low (LHTL)
- Sleep at moderate altitude (typically 2,000-2,500 m)
- Train at lower altitude to keep intensity high
- Generally shows the most consistent performance benefits
Live high, train high (LHTH)
- Everything at altitude
- Easier logistically, but training intensity often drops
- Performance gains are less consistent
Intermittent hypoxic exposure
- Short sessions in hypoxic rooms or tents
- Mixed evidence for performance
| Approach | Pros | Cons |
|---|---|---|
| Live high, train low | Best evidence | Logistics and cost |
| Live high, train high | Simple setup | Lower training quality |
| Intermittent hypoxia | Flexible | Mixed results |
Timing your return to sea level
Many athletes feel best 7-21 days after coming down from altitude. Some feel good almost immediately, others need a week to shed fatigue. If you can, test a shorter event during that window before your key race.
A realistic expectation for cyclists
If you can keep training quality high and recover well, altitude can boost hemoglobin and possibly improve performance for 2-4 weeks after returning to sea level. If you lose training intensity, the gains can disappear.
What altitude does not fix
- It will not replace consistent training at sea level
- It will not magically raise your threshold if you are undertrained
- It can hurt performance if you sleep poorly or lose appetite
Who should consider altitude
- Competitive cyclists targeting peak events
- Athletes with access to structured altitude camps
- Riders who already tolerate high training loads well
If you are training fewer than 8 hours per week, the cost-benefit is less clear. Good training at sea level can often beat a mediocre altitude camp.
Practical tips if you do go
- Plan easy days for the first 3-5 days
- Keep key intervals lower intensity until sleep normalizes
- Eat more carbohydrates than usual to support training quality
A simple 3-week camp outline
- Week 1: Mostly easy volume, short controlled intensity
- Week 2: Add your key interval sessions, protect recovery
- Week 3: Reduce volume slightly and prepare for descent
This keeps training quality high while giving your body time to adapt.
Related tools and guides
- FTP Calculator to check post-camp changes
- Climb Time Calculator to see W/kg gains on climbs
Quick FAQ
Do altitude tents work?
They can increase altitude exposure, but the evidence for performance gains is mixed. They are expensive and can disrupt sleep, which can erase any benefits.
Bottom line
Altitude training can work, but it is not magic. It is a tool for advanced cyclists who can control the environment and keep training quality high. For most riders, consistent training at sea level will deliver bigger gains.