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From Fellrnr.com, Running tips
→AltoLab Programs
* 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).
=AltoLab Programs=
[[AltoLab]] has a series of programs for IHT depending on your schedule and goals. A PDF of the programs are available at [http://www.pharmapacific.com/2013_New_AltoLabSchedules.pdf http://www.pharmapacific.com/2013_New_AltoLabSchedules.pdf]. I've reproduced some of the tables here so that I can calculate the approximate [http://en.wikipedia.org/wiki/Hypoxic_Training_Index Hypoxic Training index] (HTi). The calculation assumes it will take 1 min. to get to the target [[SpO2|SpO<sub>2</sub>]], then the athlete will maintain the average for the rest of the period. These plans give a range of target [[SpO2|SpO<sub>2</sub>]] that is quite narrow, and in my experience it is difficult to achieve that level of control.
| 77
| 444
|}
==Plan 1 - Standard==
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 - Mild==
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 – Weekly Sports==
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 – Twice weekly sports==
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 - Extreme==
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
|
|
|
|}
