|}
=Plan 1=
The main plan has the initiation shown above, followed by 15 days' rest, then 5 days IHE. This routine of 15 days' rest and 5 days IHE is then repeated as long as required.
{| class="wikitable"
! Routine
! Target [[SpO2|SpO<sub>2</sub>]] (Max)
! Target [[SpO2|SpO<sub>2</sub>]] (Min)
! Avg [[SpO2|SpO<sub>2</sub>]]
! HTi
|-
| 6x (6H+4R)
| 85
| 80
| 83
| 246
|-
| 6x (6H+4R)
| 84
| 80
| 82
| 264
|-
| 6x (6H+4R)
| 82
| 79
| 81
| 312
|-
| 6x (6H+4R)
| 82
| 79
| 81
| 312
|-
| 6x (6H+4R)
| 82
| 80
| 81
| 300
|-
| 15 Day Rest
|
|
|
|}
==Plan 2==After the initiation, there is a 7 day rest period, followed by 6 days' IHT/1 day rest that is repeated. The level of hypoxia is much lower. {| class="wikitable"! Routine! Target [[SpO2|SpO<sub>2</sub>]] (Max)! Target [[SpO2|SpO<sub>2</sub>]] (Min)! Avg [[SpO2|SpO<sub>2</sub>]]! HTi|-| 1x15H| 90| 85| 88| 36|-| 1x15H| 90| 85| 88| 36|-| 1x15H| 90| 85| 88| 36|-| 1x15H| 90| 85| 88| 36|-| 1x15H| 90| 85| 88| 36|-| 1x15H| 90| 85| 88| 36|-| 1 Days Rest| | | |} ==Plan 3==This plan has the initiation shown above, followed by 5 days' rest, then 2-3 days' IHE. {| class="wikitable"! Routine! Target [[SpO2|SpO<sub>2</sub>]] (Max)! Target [[SpO2|SpO<sub>2</sub>]] (Min)! Avg [[SpO2|SpO<sub>2</sub>]]! HTi|-| 6x (6H+4R)| 82| 79| 81| 312|-| 6x (6H+4R)| 82| 79| 81| 312|-| 6x (6H+4R)| 82| 80| 81| 300|-| 4-5 Days Rest| | | |} ==Plan 4==Plan 4 has two IHE periods per week; 2 IHE, 1 rest, 3 IHE, 1 rest. The level of hypoxia is lower than most other plans. {| class="wikitable"! Routine! Target [[SpO2|SpO<sub>2</sub>]] (Max)! Target [[SpO2|SpO<sub>2</sub>]] (Min)! Avg [[SpO2|SpO<sub>2</sub>]]! HTi|-| 2x (6H+4R)| 84| 78| 81| 100|-| 2x (6H+4R)| 84| 78| 81| 100|-| 2x (6H+4R)| 84| 78| 81| 100|-| 1 Day Rest| | | |-| 2x (6H+4R)| 84| 78| 81| 100|-| 2x (6H+4R)| 84| 78| 81| 100|-| 1 Day Rest| | | |} ==Plan 5==This plan is intended for more extreme altitude. It follows the initiation with 12 days' rest. After that, the pattern is 6 days IHT followed by 10 days of rest. This plan has the highest level of hypoxic exposure. {| class="wikitable"! Routine! Max! Min! Avg! HTi|-| 6x (6H+4R)| 80| 78| 79| 366|-| 6x (6H+4R)| 78| 75| 77| 444|-| 6x (6H+4R)| 82| 79| 81| 312|-| 6x (6H+4R)| 80| 78| 79| 366|-| 6x (6H+4R)| 78| 75| 77| 444|-| 6x (6H+4R)| 78| 75| 77| 444|-| 10 Day Rest| | | |} ==DIY IHE System==
I have built a [[DIY Altitude Training]] system that is cheap and works well. I typically use it 5-7 days/week, with 5 minutes of hypoxia/2-4 minutes of recovery, repeated for 30-45 minutes.
==See Also==
* [[The Science of Altitude Training]]
* [[Comparison of Altitude Training Systems]]