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→Altitude Training Regime
* IHE can be performed daily or for just a few days per week.
* An IHE program will often build up the duration and [[SpO2|SpO<sub>2</sub>]] over time.
* During a [[Practical Tapering| Taper]] the IHE is either reduced or stopped.
* Some people find that beginning an IHE routine can make them feel sluggish, as you might expect with a new training stress.
* There is a wide individual variability in altitude adaptation.
A pattern that is used by a number of studies is IHE for 15 days, with 6 repeats of 5 minutes hypoxic plus 5 minutes recovery (total 30 minutes hypoxia).
* Days 1 to 5: saturation = 90, 88, 86, 86, 84%. (Using a percentage O2 of 12%.)* Days 6 to 10: saturation = 82, 82, 80, 80, 78%; (Using a percentage O2 of 11%.)* Days 11 to 15: saturation = 78, 78, 76, 76, 76%; (Using a percentage O2 of 10% then 9%.)After this 15 day period there are a number of options depending on your goal:* For a race, have 3-4 days with no IHE, then the race on the 5th day.* Use IHE periodically, doing 5-7 days of IHE then 10-15 days without IHE.* Continue using IHE 3-7 days/week indefinitely. The length of the IHE could be reduced to 15 minutes of hypoxia as either 1x15 minutes or 3x (5 minutes hypoxia plus 5 minutes recovery).
==See Also==
* [[The Science of Altitude Training]]
