Where Endurance Meets Elevation: How to Perform When Oxygen is Limited
Training for a triathlon is already a test of endurance, discipline, and resilience. Add high altitude to the mix, and you’re looking at an entirely different level of challenge—and opportunity. Whether you’re eyeing a race in the Colorado Rockies, the Alps, or the Andes, preparing properly can mean the difference between surviving and truly performing.
Why Altitude Matters
At high elevations (usually above 1,500–2,000 meters or 5,000–6,500 feet), the air contains less oxygen. That means your muscles—and your brain—receive less of the fuel they rely on for performance. This can lead to:
Reduced aerobic capacity (VO₂ max)
Faster onset of fatigue
Increased breathing and heart rate
Higher perceived exertion
Slower recovery
In short: what feels hard at sea level feels harder at altitude.
Training Smart: Your Pre-Race Strategy
1. Get Acclimatized If You Can
If your schedule allows, arrive at race altitude 10–14 days before your event. This gives your body time to adjust to the lower oxygen levels, producing more red blood cells and improving oxygen transport.
Can’t spare the time? Research shows that arriving just a few hours before competition (the “fly‑in/fly‑out” strategy) is a plausible last‐resort, but it hasn’t been proven superior to arriving the evening before. In one controlled study, cyclists who arrived just hours before their 20 km time trial did not outperform those who flew in the night before—physiological measures (like sleep quality, ventilatory response, plasma volume) did not differ significantly between approaches.
2. Incorporate Altitude Simulation Into Your Training
If you’re training at sea level, simulated altitude training can help bridge the gap. Training in a hypoxic environment—like Altitude Athletic Training’s 10,000 ft facility in Toronto—can trigger beneficial adaptations that support endurance performance, such as:
Improved mitochondrial efficiency (more power output at the same effort)
Greater capillary density (better oxygen delivery to muscles)
Enhanced lactate buffering capacity (delay fatigue and recover faster)
Increased ventilatory response (more efficient breathing under stress)
Structured altitude exposure can improve aerobic efficiency and fatigue resistance, helping you perform better at elevation without needing to live in the mountains.
3. Focus on Aerobic Efficiency
At altitude, you burn through your energy stores faster and accumulate fatigue more quickly. Training your aerobic system to be more efficient is key. Prioritize:
Long, steady-state efforts at Zone 2 (around 65–75% of max HR)
Brick workouts (bike-to-run) at controlled intensities
Strength training to improve muscular economy and injury resilience
4. Dial in Your Race Pace and Nutrition
Pacing at altitude is tricky—what feels sustainable early on can quickly lead to blow-up. Train with heart rate and perceived exertion as your guide, and use tools like lactate threshold or VO₂ testing to set accurate zones.
Also, hydration and fueling needs are higher at altitude. The air is drier, and sweat evaporates faster, increasing the risk of dehydration. Train your gut, know your fueling strategy, and stay on top of hydration.
5. Don’t Neglect Recovery
Sleep quality often takes a hit at altitude. Combine that with the physiological stress of training and racing, and your body needs more time to recover. Use tools like:
Compression
Breathwork
Active recovery sessions
Low-intensity hypoxic training to promote adaptations without added strain
Training for a high-altitude triathlon isn’t just about working harder—it’s about working smarter. Prepare your body to adapt, get familiar with how altitude affects your pace and effort, and arrive confident that you’ve done everything possible to be ready.
Need help getting started with training or choosing the right strategy ? Book a consultation and let’s start planning your high-altitude triathlon training.
Many of us set health and fitness goals with the aim of shedding a few pounds, toning up, or simply getting healthier. While these goals are important, they often come with their own set of challenges: boredom, a lack of specificity, and negative associations from previous gym experiences or feelings of punishment.
But what if, instead of training for generic goals, you shifted your focus to training for an active adventure, like climbing Mt. Kilimanjaro, cycling through the French countryside or walking the Camino de Santiago in Spain?
This approach is not only more positive and inspiring but also helps you achieve those important health and fitness goals without the negativity often associated with routine workouts.
Here’s why shifting your focus to an active adventure can be a game-changer for both your mental health and fitness:
Transformative Purpose and Direction
Training for an adventure provides a clear, exciting goal. It transforms your workouts from mundane tasks into purposeful steps towards an exhilarating experience. Whether it’s summiting a peak or cycling through stunning landscapes, the anticipation of the adventure keeps you motivated and engaged. This is especially helpful if you’re frustrated with your fitness routine and can’t lose weight.
Enjoyable and Motivating
Active adventures bring joy and a sense of exploration. The thrill of discovering new places and conquering physical challenges turns training into an enjoyable journey. This kind of motivation is far more sustainable than the often tedious routine of standard fitness goals. If you find yourself asking, “Why can’t I lose weight?” or feeling stuck in a weight loss plateau, an adventure might be the fresh start you need.
Achieving Fitness Goals Along the Way
While weight loss and improved fitness might not be the primary focus of your adventure training, they naturally occur as you prepare. The varied and dynamic nature of adventure training incorporates cardio, strength, and flexibility exercises, leading to holistic fitness improvements without the negative connotations of punishment or restriction. This can be particularly effective if you’re struggling to lose weight despite working out regularly.
Holistic Well-being
Training for an adventure integrates physical exertion with mental engagement and social interaction. This comprehensive approach enhances not only your physical health but also your mental well-being, reducing stress and improving overall quality of life. If you’ve been feeling demotivated or stuck in your fitness journey, this holistic approach can offer the mental clarity and stress reduction you need.
Positive Social Connections
Adventures often involve group activities, fostering social bonds and reducing feelings of isolation. Sharing the journey with others, supporting each other through challenges, and celebrating successes together create strong, meaningful connections.
It’s Time To Start Planning An Adventure
Routine fitness goals are important, but they can become boring and narrow in focus, sometimes leading to negative experiences. In contrast, training for an active adventure offers a positive, inspiring approach that combines physical challenge, mental stimulation, social interaction, and a deep connection with nature. Along the way, you’ll naturally achieve those health and fitness goals, but without the monotony and negativity.
So, if you’re stuck in your fitness routine and can’t lose weight, consider breaking the cycle with an active adventure. Not only will you find new motivation and enjoyment in your workouts, but you’ll also gain a wealth of physical and mental health benefits that routine goals can’t match.
Take the first step towards your next adventure by scheduling a consultation with one of our experienced coaches. Whether you’re planning to hike the Inca Trail, kayak in the Norwegian fjords, or trek through the Patagonia wilderness, our coaches will assess your fitness level, discuss your goals, and design a personalized training plan to ensure you’re adventure-ready.
The Pyrenees, a spectacular mountain range, beckons cyclists from all over the world with its challenging climbs and breathtaking scenery. One of our clients is an avid cyclist and recently tackled a cycling trip through the Pyrenees in June. He shared his experience and trip itinerary with us to shed some light on what it’s like to cycle through the Pyrenees.
The Goal
We set off on an epic cycling adventure through The Pyrenees mountain range of France (and Spain) organized by Magic Places. The goal: “…have some fun with friends, see some great sights, and get into better shape.”
The trip started in Toulouse, but the actual riding would start in the seaside town of Biarritz and finish in Carcassone, with difficult climbs and spells of inclement weather to tackle in between. There were 10 rides in total, very few rest days, and a different place to stay every night. The elevation gain was significant, but so was the perseverance. At the end of the trip, the key discoveries were: “…dealing with the weather, encountering lots of livestock, keeping hydrated due to the elevation (5 large bottles of water per day), dealing with some difficult grades, eating some great food, and of course, taking care of each other.”
Check out the full itinerary and trip photos below…
The Route
A 16-day trip through France (and Spain), showcasing some of the most pristine landscape in southwest Europe. The total distance travelled on the bike was 934.3 km and total elevation gain was 18,463 m. In total, it was 51 h 11 min of riding.
The Challenge
The Pyrenees – stunning and rural, and a thrilling challenge for cyclists. “We faced a lot of bumps between here and there…”
The Journey: Framed by a Stunning Backdrop
Whether your quads were burning from a seemingly never-ending climb or you were shedding layers from rapid changes in temperature – the scenery never failed to disappoint. Take this 102 km ride from Isaba to Pau for example…
Gorgeous ride: 1513 m of climbing, a 26 km climb to start the day, green mountains, snow at the summit, road followed the river, goats, cows and horses on road.(from Strava)
Col d’Aspin
“Beautiful day, more climbing…”
When cycling uphill, your rate of deceleration actually increases due to the impact of gravity on momentum. So you have to push your pedals at a constant effort throughout the climb to avoid a dramatic reduction in speed. Altitude is also a factor. You’ll find it harder to breathe because oxygen is no longer as easily available to your body. This can be particularly noticeable for those who have limited experience cycling at altitude, and those of us living at sea level. Indeed the guys on the trip who were from Calgary seemed to have a bit of an advantage when it came to the big climbing days (Calgary is at 1045 m).
Ax-Les-Thermes
“Lunchtime, bikes parked…”
Re-fuelling is extremely important during a trip like this. Fortunately, the food in France is delicious. Midday stops in rural French towns allow for lengthy lunch breaks and great meals. Those calories are certainly going to good use!
Col du Tourmalet
“The big climb…”
We’ve reached the highest point of our ride. This is the most utilized of any peak in the Tour de France. Le Geant de Tourmalet is one of two statues found on the summit. This ride was actually delayed by a day due to the rain and fog which would have made it almost impossible to see the peak.
An Epic ride: Strava stats from the big climb
Distance: 128.31 km
Moving Time: 7:12:16
Elevation: 3,685 m
Gorgeous sunny day for popular Tour de France climbs Col d’Aspine, Col du Tourmalet and Col de Peyresourdes. 3085 m of climbing. (Strava)
Challenge Conquered
There is always more to altitude to gain…”
It’s always a great feeling seeing the route you conquered and looking through the Strava stats that show your hard work. There’s always more mountains to climb and landscapes to explore.
For those looking to elevate their cycling skills and undergo intensive cycling training, the Pyrenees offer a formidable challenge. Cyclists on a Pyrenees cycling tour will encounter steep gradients, hairpin turns, and heart-pounding climbs that test endurance and willpower. Climbs like the Col du Tourmalet and Col d’Aubisque are iconic among those seeking cycling training, and conquering these passes is a badge of honor for many. The intense climbs in the Pyrenees are perfect for cyclists seeking to push their limits and improve their performance.
If you’ve got a cycling trip coming up, we can help you prepare. Book a complimentary consult with one of our coaches to learn more: BOOK COACH CONSULT.
You’re busy with work, life and training. With so much going on, it’s helpful to see if your hard work is paying off. Where does your fitness stand right now? Is there a way you can do things better and train smarter?
A performance assessment is a great tool for cyclists (or in fact, any athlete) to gain valuable data to understand their baseline and to help better guide their training. Learn more about some of the data a performance assessment will tell you and why this data matters:
VO2 Max – What is It and How Can It Help Me?
In a good performance assessment, a coach will measure something called VO2 Max. Your VO2 Max can help provide insight into your current performance. Also, it can guide your training plan to ensure you continue improving and be used to track progress.
VO2 Max measures the amount of oxygen your body can take in and use during maximal exercise. This is basically your ‘upper limit’ when it comes to intense exercise. The measurement looks at the liters of oxygen you consume per minute. The number we get helps us look at the health and function of different systems.
In other words, how well you breath in, extract oxygen from the atmosphere via the lungs, how well that oxygen is loaded into the circulator system and delivered to working muscles via the heart and arteries, and finally how well the muscles extract and use that oxygen. (1)
Cycling is an aerobic sport and cyclists are highly dependent on using oxygen for energy production. Therefore, VO2 Max is a large contributing factor to how well you can perform on the bike.
Functional Threshold Power, What is It and Why Should I Know It?
In addition to measuring VO2 Max, a good assessment for cyclists will also find Functional Threshold Power (FTP). FTP is the highest power output that you can hold for ~60 minutes. FTP is a good indication of your specific anaerobic threshold, meaning you will know exactly how hard you can work before anaerobic energy systems begin contributing excessively (2).
This shift is typically noticed as an intense burning sensation in the muscle, as anaerobic energy system produces metabolic by-products such as hydrogen ions leading to the burn. This will allow you to optimize your training by using percentage of FTP to create specific training zones that correlate to specific training goals, for example a work rate of 56-75% of your FTP would be an ideal training zone for developing aerobic endurance.
Our performance assessment will provide you with your HR (heart rate) at threshold, power at threshold, VO2 Max and more. You’ll gain a deeper understanding of your current level of performance, and data to optimize your training. Learn more about assessments and services at Altitude: ASSESSMENTS
Altitude Athletic is Toronto’s first and one of the largest altitude training facilities in the world. We’re here to help you prepare for your next big climb, event or meet your health goals. Clickhereto learn more about what we do at Altitude.
(1) “Measurement of VO2 Max-VO2 Peak is no longer acceptable”. David C. Poole and Andrew M. Jones. Journal of Applied Physiology (2017).
https://journals.physiology.org/doi/full/10.1152/japplphysiol.01063.2016
(2) “Functional Threshold Power in Cyclists: Validity of the Concept and Physiological Responses.” Borszcz, Fernando and Tramontin, Artur and Bossi, Arthur and Carminatti, Lorival and Costa, Vitor. (2018). International Journal of Sports Medicine
If you are reading this, you are probably thinking about experimenting with low oxygen (hypoxic) training.
Great move. Altitude training has many benefits when it comes to marathon training. Exercise physiologists around the world say that it can improve fitness by increasing mitochondrial activity, augmenting red blood cell count, even changing gene expression.
But here’s the thing: no matter your fitness level or sport of choice, it’s best to have a plan when implementing a new form of training. Here, we suggest how you can make the most of Altitude Athletic in each phase of your race build-up.
1) The Base Phase
When: up to two months before race day
You might like to start to build your base five to six months in advance of your race, particularly if it’s a longer event like a half-marathon, marathon or Ironman. If so, your question might be: when do I start implementing altitude training? New research indicates that there could be a memory component to altitude training benefits. The more accustomed you are to low-oxygen training, the greater the benefits you might reap. So, best to acquaint yourself with thin air as soon as possible.
That being said, ease into running, cycling or other workouts at altitude slowly. If this is your first experience with low-oxygen training, and your goal race is still months away, start your build with easy efforts in the first week at altitude.
So, if you’re focused on an upcoming marathon training, begin by targeting recovery and non-workout runs. And adjust how you define “easy pace.” Unlike running at a measly 250m in Toronto, running even the easiest of paces at, say, 9,000 ft will at first feel challenging. After one month of base, also try one of your weekly workouts at altitude.
Tip: Monitor your blood ferritin and haemoglobin levels monthly during this phase to see how you are responding to the change in stimulus.
2) The Added Stimulus Phase (two months to two weeks before race day)
This is when you dive into harder, higher-volume and race simulation workouts. Executing these tough sessions at altitude can boost fitness and confidence.
In this phase, alternating between altitude simulation and sea level workouts can be useful for two reasons:
First, working out in a low-oxygen environment will make it harder to hit splits. Use those workouts for building fitness and accustom yourself to the feeling of running hard, and use the sea level workouts for teaching your body what it’s like to run at your goal pace.
Second, doing big workouts at altitude may tire you out at times in this phase. By mixing in sea level workouts, you mitigate the risk of overtraining and burnout.
Tip: Hard training at altitude will likely elevate your basal metabolism, so hydrate aggressively and eat many nutrient-rich foods in this phase. Remember that this phase is more refined. It’s where you can make the most gains, but it’s where you are most likely to overexert yourself. These tenets are significantly augmented at altitude, so make sure you are giving your body enough fuel to recover.
3) The Sharpening Phase
Last two weeks before race day
If altitude simulation feels comfortable by now, try to train exclusively at low oxygen for these last two weeks. It is common practice for athletes to spend the two weeks prior to a goal race at altitude, before coming down two to three days before your race.
That is because even though it likely takes longer than two weeks to see haematological (blood) adaptations, studies show that other benefits of altitude training can be made faster. In the two weeks before your race, training at altitude could improve your muscles’ buffering capacity, making them better at working in acidic conditions (like the final parts of your race.)
Tip: Do not fret over workout splits in this phase. Remember that workouts at altitude will still feel harder than normal, even if you are sharp. If you have made it to this phase healthy and fit, your reward should be to feel good during workouts, instead of worrying about pace.
Tip II: Do your last training session at altitude at least three days before your race, to ensure that you do not have leftover fatigue on the start line.
No matter the training phase you are in, approach altitude training like regular marathon training: with diligence. Eat well, drink lots of water, and always listen to your body’s signals. Do those three things, follow our tips, and put in the work – the results will take care of themselves.
Learn more about altitude training for endurance athletes here.
Want to do some more research on hypoxic training literature? Check out our Hypoxic Training Literature folder in our Linktree!
