Altitude Training Classes Are Popping Up Everywhere. But Do They Really Work?

—who trains in Crested Butte, Colorado—work out at elevations around 6,000 to 8,000 feet above sea level, then you know that training at altitude can offer some serious performance benefits. But if you don’t live—and therefore regularly run—somewhere that’sThanks to the altitude training classes that have been popping up all over lately—some designed to simulate working out at up to 15,000 feet—runners at sea level can gain the same advantage as those living in the mountains.

“As you go up [beyond 8,000 feet], it can become detrimental if you are doing a lot of training,” she says. “Things like muscle loss can occur, so it stops being performance- enhancing.”found that 2,000 to 2,500 meters above sea level is ideal for training. So what exactly happens to your body when you’re running that high up? Because there’s less oxygen in the air, the hormone erythropoietin in your body increases, which is responsible for producing more red blood cells, according to Buchanan. Additionally, a process called angiogenesis occurs, which is the formation of new blood vessels, she says.

But here’s the catch: It takes anywhere from 21 to 60 days for all of this to occur, Buchanan says. So if you’re vacationing in Colorado and can only get one or two runs in, they’ll still feel pretty damn hard since your body won’t be acclimated to the altitude yet.Training at altitude seems pretty positive, and for those of us lucky enough to live at higher elevations, it makes running at or below sea level feel way easier.

“The air we normally breathe in a room [at sea level] is 20.9 percent oxygen,” Buchanan says. “But in an altitude training class, they drop the percentage of oxygen that people are inspiring.”

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