IHT in competitive sport

Interval hypoxia training in competitive sport: revolutionary method for improving performance

In the world of competitive sports, athletes and coaches are constantly looking for innovative methods to maximise athletic performance. One of these emerging methods is interval hypoxia training (IHT). This approach is gaining increasing attention as it has the potential to significantly improve athletes’ endurance, performance and recovery time without the time and expense of attending an altitude training camp.

What is interval hypoxia training?

Interval hypoxia training (IHT) refers to a training method in which athletes alternate between periods of training under low-oxygen conditions (hypoxia) and periods of recovery under normal oxygen conditions (normoxia) or with a short-term supply of increased oxygen concentration (hyperoxia). This method simulates the conditions at high altitudes without the athlete actually having to travel to the mountains.

The science behind IHT

Under hypoxic conditions, the oxygen content in the blood is reduced. This forces the body to use the available oxygen more efficiently. A central mechanism here is the increase in the production of erythropoietin (EPO), a hormone that stimulates the formation of red blood cells. More red blood cells mean a better oxygen supply to the muscles, which leads to improved endurance and performance.

Another important aspect of IHT is the adaptation of various cell types themselves. Studies have shown that hypoxic training improves mitochondrial function, which leads to more efficient energy production in muscle cells, among other things.

Advantages of IHT in competitive sport

1. Improved endurance: Due to the increased EPO production and the associated increase in red blood cells, the body can transport more oxygen, which significantly improves endurance performance.
2. Faster recovery: IHT can shorten recovery times as the body learns to use oxygen more efficiently and compensate for “oxygen debt” more quickly after intense workouts.
3. Increased performance: The improved oxygen supply to the muscles and the increased mitochondrial function contribute to an overall higher performance.
4. Flexibility and comfort: In contrast to traditional altitude training camps, IHT can be carried out in the athlete’s usual environment, which considerably simplifies logistics and reduces costs.

Applications and examples in professional sport

Numerous elite athletes and sports teams have integrated IHT into their training plans. For example, many cyclists, swimmers and runners use this method to optimise their preparation for competitions. Team sports such as football and rugby also benefit from the advantages of IHT, especially when it comes to increasing players’ endurance during long and intense matches.

Some of the world’s leading football clubs have now integrated IHT into their training programmes to improve their players’ stamina and recovery ability. Olympic athletes, especially in endurance sports such as cross-country skiing and triathlon, are also increasingly focussing on this method.

Conclusion

Interval hypoxia training offers a promising opportunity to increase athletic performance. By specifically adapting to hypoxic conditions, athletes can improve their endurance, recover faster and become more efficient overall. As more and more research confirms the benefits of this method, IHT will certainly continue to gain in importance and establish itself as a permanent fixture in competitive sport.

For athletes and coaches looking for new ways to get to the top, interval hypoxia training is definitely a method worth exploring.

Author: Marion Massafra-Schneider

Image: PEXELS (pixabay)