Altitude Training Protocols


Train on your own with these training programs to guide you

Altitude training programs protocols:

  • For Runners – beginner, advanced
  • For Cyclists – beginner, advanced
  • For Triathletes – beginner, advanced

Consideration points:

  • Research done over the past 60 years shows that training at simulated altitude provides a significant performance benefit and can be gained in a very short time (as short as 3 weeks) ONLY if you train at a higher intensity level.
  • Altitude sessions will replace your regular speed/high intensity sessions that you will normally do on the track or on the road. However, you will still need to do your endurance work at normal sea level conditions.
  • To benefit from simulated attitude training, you need to train in altitude at least 2 times each week for 4 consecutive weeks or 3 times a week for 3 weeks.
  • Workout intensity
    • For the run intervals use your ½ marathon pace
    • For biking sprints go as hard as you can
    • For biking hard go at 20watts to 20% below your FTP
  • Training at simulated altitude year-round will guarantee continuous improvement.
  • Before competition, train for 4 to 6 weeks doing at least 2 sessions per week and 0-1 sessions on race weeks.
  • Hikers and climbers should train at simulated altitude at least 3 times a week- two high intensity sessions at 10,000 ft and one hike at 14,000 ft.





For more information on altitude training or to sign up for one of our programs, email us today

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