The Performance Benefits of Sprint Training at High Altitude
Academic research has proven that sprint training at altitude can improve performance across a wide range of sports.
Sprint Training at altitude is highly recommended for athletes whose sport requires repeated sprint efforts. Following a detailed altitude program which is incorporated into a wider training program can help athletes to maximise their performance and achieve goals.
Repeat Sprint Training is relevant to many sports, including, but not limited to the following:
- Basketball
- American Football
- Cycling
- Running
- Skiing
- Football (Soccer, AFL)
- Rugby
- Hockey (Ice and Field)
- Tennis
- Baseball
Altitude Sprint Programs
Repeat Sprint Training at high altitude, commonly referred to as Repeat Sprint Training in Hypoxia (RSH) has been shown to yield significant performance enhancements when contrasted with identical sessions conducted at sea level in academic research and in practice. Athletes can maximise their performance gains by following a specific program in a systematic manner.
Training Load
Programs are designed to enhance repeat sprint performance and are designed to be used as part of a holistic training program.
Wellbeing and Health
Altitude training requires athletes to be healthy both mentally and physically. Ongoing hydration and fatigue monitoring can help ensure effective training.
Iron Status
Before the program commences checking that the iron status of the athlete helps avoid a deficiency in iron impairing the response to altitude.
Optimal Altitude
Conducting sessions at a simulated altitude 2000-3000m aligns with academic research. There is no evidence that exceeding 3000 m leads to enhanced performance gains. Increasing the altitude beyond 3500 m also increases the risk of athlete discomfort or sickness.
Modalities
Running, cycling and ski sessions at altitude have all been academically proven to enhance repeat sprint ability more than the same sessions conducted at sea level.
Session Protocols
Below is an example of a training protocol that an athlete could undertake via Brocherie et at.
- Frequency: 2-3 Sessions per week
- Periodization: Blocks of 2-5 weeks
- Duration: 60 min (including warm up and cool down)
- Modality: Sport specific (treadmill, spin bike, ski erg)
- Intensity: Maximal “all out” with passive inter-sprint recovery and passive inter-set rest
- Interval Times: 3-4 sets of 4-7 x 4-15 second intervals with <30 s inter-sprint recovery and 3-5 minutes inter-set rest
- Exercise Ratio: 1:2 to 1:5
All sessions commence after athletes have warmed up and are followed by a cool down.
Running Session Example
4 sets of 5 repetitions, each rep of 5 seconds is a maximal sprint effort with 25 seconds rest between repetitions. 5 minutes rest between each sets
Cycling Session Example
3 sets of 5 repetitions, each rep of 10 seconds is a maximal sprint effort with 2 minutes easy recovery spinning between repetitions. 5 minutes rest between sets.
In Conclusion
Sprint Training at Altitude is recommended for athletes whose sport requires repeated sprint efforts. Following a detailed altitude program based on academic research which is incorporated into a wider training program helps athletes maximise performance benefits.
- Repeated Sprint Ability (RSA) is a critical success factor for intermittent sport performance
- Repeat Sprint Training (RST) at high altitude improves RSA more than RST at sea level
- Box Altitude Systems allow athletes to maximise RSA performance gains.