This AltoLab is a comparison cheap and effective way of [[Altitude Training]]. It uses a chemical (soda lime) to remove the various approaches CO<SUB>2</SUB> from your exhaled breath, allowing you to rebreathe the air that now has lower O<SUB>2</SUB>. {{DISPLAYTITLE:AltoLab, A cheap [[Altitude Training]]system}}==Introduction==The AltoLab consists of a [[Breathing]] tube and lid, their pros a cylinder of CO<SUB>2</SUB> absorbent (Hypoxic Silo) and consa series of tubes filled with foam cylinders that hold your exhaled breath for you to re-breathe (mixers). Each mixer is supposed to be around 5,000 feet of altitude, though this obviously varies a lot. [[File:AltoLab Components.JPG|thumb|none|200px|AltoLab components]] Below is a copy of the AltoLab manual page showing how the system works. [[File:AltoLabHowItWorks.JPG|thumb|none|200px|How AltoLab Works (click for a larger image)]] ==Live High, Train HighResults==By moving to altitudeSo far, you are exposed to lower oxygen all I've used the AltoLab system for several bouts of training. The manual recommends using the timesystem for 15 daily sessions, but I've found that I get better results from continued usage. While this approach can have I've found that training with AltoLab makes a good difference to my performance both at altitude and at low levels. The training effect on altitude acclimatizationseems to build slowly, so it makes training much harder's not an obvious, dramatic change. Therefore However, I believe that the benefit effect may compound over time, as the benefits of altitude on increased red blood cell count are offset by [[Altitude Training]] make me faster, which in turn allows for harder training as well as improved race performance. == Observations==* The first training bout was the reduced ability hardest to train hardkeep up. Each subsequent bout seems easier, but I'm not sure why. There It may be that my body is also evidence remembering the adaptation, or it may be that LHTH reduces muscle massI just know what to expect. * The manual suggests starting with 2 mixers, which should give a blood O<SUB>2<ref name="muscle"/SUB>saturation of 90%.==Live HighMine dropped to below 80%, Train Low==Sleeping which may be part of the reason I do so badly at altitude produces . By the increase in red blood cellsfifth session I found my [[Breathing]] pattern changed, and my saturation did not drop as far. * For the first few sessions of my first training at low altitude provides optimum training benefitsbout, I ignored the manual and let my blood O<SUB>2</SUB> saturation drop to around 80%. This effect can be achieved by literally living at a high altitude was enough to make me feel light headed and traveling my vision to a lower level change. After 6-8 sessions, the saturation dropping to train80% did not cause the same problems. However* After the first training bout, I ignored the manual even further and went directly to 4 mixers, this approach is also possible by and let my O<SUB>2</SUB> saturation drop to around 75-70%. * One simple test I did to check the effectiveness of AltoLab was to check my O<sub>2</sub> saturation when flying. After using the AltoLab, I found that my O<sub>2</sub> saturation was noticeably higher than before. (I used a hypoxia generator barometric altimeter to check the cabin pressure to make sure the circumstances were similar.)* After my first training bout I tended to reduce ignore the level slow, steady build up of intensity that the manual recommends and use four mixers (equiv 20,000ft) and aim to drop my O<sub>2</sub> saturation to around 70-75%. * I use a different pattern of training than suggested by the manufacturer. I do 1 hour/day for 15 days, then change to half an hour each day thereafter, tapering for races. I find that 4x (6 min hypoxia + 2-3 min recovery) works quite well. * It's important to let everything dry between uses, especially the bacterial filter. If it gets damp, it is hard to breathe through. * Air you breathe through the AltoLab is quite warm, partly due to rebreathing exhaled air, partly due to the heat from the CO<SUB>2</SUB> scrubber. I tend to drink something in a tentthe rest periods. * The downside to an altitude tent using the AltoLab is probably similar to other [[Altitude Training]] systems; being in a low O<sub>2</sub> environment is that unpleasant. I find myself struggling to perform the training sessions as the quality feeling of sleep asphyxiation was off putting. * In theory you can be degraded even more than living at altitude watch TV while doing the AltoLab, and that’s how I used it, but the equipment is expensivelow O<sub>2</sub> saturation can make it hard to concentrate at times. ==Intermittent Hypoxic Exposure==IHE uses lower * If my O<sub>2</sub> concentrations than LHTH or LHTLsaturation drops below about 65% I tend to phase out, and it’s easy to drop into a strange dream like state for a few moments. This is almost a shamanistic experience, but for shorter periodsI try to avoid this situation as it's probably quite unhealthy. * Reading a book while using the AltoLab is tricky because you need to hold the tube in your mouth. * You need to keep the mouth piece angled upwards to prevent saliva flowing into the system. Typical regimes are 5 min hypoxia + 5 min If you don't the anti-bacteria filter will be hard to breathe through and the tube will fill up! * For the first couple of bouts of AltoLab training, the initial sessions seemed to leave me a little weakened and slower than normal air, repeated 6 times. See I also found that the [[Altitude Training]] tended to give me a headache that would come back periodically. * I found there is quite a bit of lag in using AltoLab. When you start [[Intermittent Hypoxic ExposureBreathing]] through the AltoLab, it will take a couple of minutes before your O<sub>2</sub> saturation drops, and when you have the rest period, it can also take a minute or more before your O<sub>2</sub> saturation returns to near normal. However, I also found that the feeling of low O<sub>2</sub> saturation seemed to lag even further behind the reading from the [[The Science of Intermittent Hypoxic ExposurePulse Oximeter]].==Intermittent Hypoxic Training==IHT uses My assumption is that the O<sub>2</sub> similar to IHEsaturation of your blood can change, but unlike IHE exercise the tissues your blood is undertaken while exposed supplying will take time to change to match the O<sub>2</sub> saturation of your blood. The practical implication is that my blood O<sub>2</sub> saturation could drop to 65% quickly and I would feel more or less okay for a short time. Once my blood O<sub>2</sub> saturation had been low for a minute or so, the impact would kick in and I'd start to feel light headed. Likewise, when I had a rest period, my blood O<sub>2</sub> concentrationssaturation would rise to normal but my head would still be feeling the effects. * I do not use the nose clip, as I found it uncomfortable. I find I can breathe through my mouth quite easily and do not require a nose clip. * I wrote some software ([[Hypoxic Timer]]) that would interface with a USB enabled [[Pulse Oximeter]]. This tends gave me a graph of how my blood O<sub>2</sub> saturation was changing over time. It also allowed me to significantly compromise calculate the 'Hypoxic Training Index' so I could compare different training qualitysessions. ==SummaryConclusion=={Overall, I think the AltoLab is a cost effective and useful way of training for high altitude conditions, and possibly for improvements at sea level. I suspect that the downsides of using other intermittent systems will be similar to AltoLab. From what I understand from other people who've slept in altitude tents, there are different, but equally significant downsides to that approach, including poor [[Zeo Sleep Monitor| {{table}}sleep]] quality.| align="center" style="backgroundUsage==[[File:#f0f0f0;"HypoxiaWithAltoLab.JPG|none|thumb|800px|'''Type'''Example of O2 saturation from an AltoLab training session. The green vertical line marks the end of the hypoxic time and the red vertical line marks the beginning of the hypoxic time. The red line is O2 saturation, with the green fill showing above 90%, blue fill showing 90-75% and the pink fill showing below 75%. The blue line is heart rate.]]| align="center" style="background:#f0f0f0;"|'''Pros'''| alignThe parts ordered="center" style="background:#f0f0f0;"|I ordered the following components* The starter kit ($190) and which contains 3 mixers giving 5,000-15,000 ft of elevation, 2 CO<SUB>2</SUB> scrubbers proving 4 hours of usage, and the tubes.* Three extra mixers for $36* Six extra CO<SUB>2</SUB> scrubbers for $108 (I did not need these)* A [[Pulse Oximeter]] which are much cheaper than if you purchase them with the AltoLab. * Bulk CO<SUB>2</SUB> scrubber. Each 3 pound bag is $7.80 + $10 shipping.** I ordered 'JorVet J-553 Soda Lime', produced by Jorgensen Laboratories. I got mine from shopmedvet.com, and they tend to change their URLs so you may have to search for 'Cons'soda lime'on their site. As of 6/22/11 the link http://www.shopmedvet.com/product/soda-lime-3-lb-bag/jorgensen-products-anesthesia-products worked. I'm told that the original CO<SUB>2</SUB> scrubber in the AltoLab system is Spherasorb 405.|* After some time, I ordered extra anti-bacterial filters, which cost less than $5 from a medical supplier. I got mine from [[http://www.allegromedical.com/respiratory-therapy-c534/main-flow-bacterial-viral-filter-p547468.html Allegro Medical]]| LHTH||Easy if you live at altitude||Reduced training benefits, loss of muscle massTotal cost was $306 (excluding the unused scrubbers). An alternative would be to buy|-* The [[Breathing]] kit for $89| LHTL||No detraining unlike LHTH, no * Three extra time taken like IHT||Requires travel mixers for $36* One or altitude tenttwo scrubbers for $22 each* The [[Pulse Oximeter]] for $50With the scrubber, that works out as $214.80 |-==CO<SUB>2</SUB> Scrubber==| IHE||No sleep issues like LHTL* The CO<SUB>2</SUB> scrubber lasted for two sessions of an hour, No detraining unlike LHTH6 minutes on, equipment cheap||Takes 3 minutes off. AltoLab claim 2-3 sessions.* The scrubber does not die quickly or obviously; I find my blood O<SUB>2</SUB> saturation not dropping as far each time , but the biggest indicator is that I'm struggling to breathe. This is because the CO<SUB>2</SUB> is building up in the blood and causing deeper [[Breathing]]. Swapping to a new scrubber returned to the original behavior. * The absorbent material (~1 hour/daysoda lime) where activity has a color change that indicates when it is exhausted. However, the color change is only present immediately after use. If you leave the scrubber for a few hours, it will return to its original color, even though it is limitedstill expired. |-* I created a video of opening the silo for scrubber replacement at http://youtu.be/6uK1Ua8ENGU{{#evp:youtube| IHT6uK1Ua8ENGU|How to open the AltoLab silos|No sleep issues like LHTL||Detraining none}}==Running Costs==Each CO<SUB>2</SUB> scrubber costs $22, or $18 when you by 6 at a time. This works out as a running cost of nearly $10 per hour, which can get a little pricey. I have found that the scrubbers open up quite easily, and can be refilled with LHTHa bulk CO<SUB>2</SUB> scrubber. I used JorVet soda lime (see above) which is $10 for 3 pounds. Each CO<SUB>2</SUB> scrubber holds about half a pound, equipment varies and requires lasts for 3-4 sessions, rather than 2-3 for the original. This reduces the running cost less than $1 per hour.==What about just breathing through a treadmill for runnerstube?==|}Occasionally people ask if you can just breathe through a tube or snorkel rather than buying a system. Sadly, this does not work. All that happens is the CO2 in the tube builds up, so you breathe faster without lowering your O<SUB>2</SUB> saturation. ==Altitude Training Pure DIY==Looking at the parts for Sea Level Performancethe AltoLab, it seems possible to construct one out of PVC piping, some foam, CPAP tube, etc., but this may require some effort to find the right parts. Given that the AltoLab system is only the cost of a couple of pairs of good running [[Shoes]], it does not seem worth the effort. ==Optional Oxygen Sensor==An excellent meta-analysis[[File:Altolab with OxyCheq.jpg|right|thumb|300px|My AltoLab system with the OxyCheq O<sub>2</sub> sensor attached. (Click for a larger image.)]]I added an oxygen sensor to my AltoLab set up to make it easier to control my [[SpO2|SpO<sub>2<ref name="HypoxicMeta"/sub> ]] levels. I chose the OxyCheq oxygen sensor because it has a separate replaceable sensor and a remote display, and the price was reasonable (review $250). I've found that knowing the oxygen level I'm [[Breathing]] gives me the finer control of scientific studies) looked at how hypoxic I am as the [[Altitude TrainingPulse Oximeter]] alone has been shown a significant delay. If you start [[Breathing]] air with more or less oxygen it will sometimes take over a minute for this to affect the circulating blood in your fingertip that the [[Pulse Oximeter]] is monitoring. This delay makes it tricky to improve sea stay in the right [[SpO2|SpO<sub>2</sub>]] range. With the O<sub>2</sub> sensor I can see how the depth of my [[Breathing]] is affecting the oxygen level performance, and combined with the [[Pulse Oximeter]] I'm able to get a much more effective hypoxic exposure. The meta-analysis showed thatdiagram to the right shows my current configuration:* For sub-elite athletesI generally use six of the black foam filled mixers.** IHE was very likely Attached to improve performance the black mixer is the green CO<sub>2</sub> scrubber, the end cap and the original hose. ** Natural LHTL was likely Next the O2 sensor is attached to a blue "T" adapter. This is connected by a wire to improve performance (living at altitude rather than the display unit. These sensors have an altitude tent)expected life of about two years, so it's handy for them to be easily replaceable. ** Artificial LHTL could possibly improve performance Finally there is the viral filter, the optional expandable swivel tube and the mouthpiece. * For elite athletes only natural LHTL was likely to improve performance (living at altitude rather The cost of the Oxygen Sensor more than an altitude tent)It should be noted that one of doubles the most important conclusions cost of the meta-analysis is overall system, but this was worthwhile to me as I use the lack of good quality studiessystem on a regular basis. For instanceI would not recommend getting an Oxygen Sensor until you know how you get on with basic setup, there were only two IHE studies for elite athletes, and one of these was flawed by providing far too low a level of hypoxia for most of but I've found it much easier to control my [[SpO2|SpO<sub>2</sub>]] than using the study[[Pulse Oximeter]] alone.
==See Also==
* [[The Science of Altitude Training]]
* [[Comparison of Altitude Training SystemsApproaches]]
* [[Book Review - Altitude Training and Athletic Performance]]
* [[Intermittent Hypoxic Exposure]] and [[The Science of Intermittent Hypoxic Exposure]]
* [[AltoLabComparison of Altitude Training Systems]] ==References==<references><ref name="muscle">http://www.hypoxico.com/images/pdfs/Response_of_skeletal_muscle_mitochondria_tohypoxia_Hoppel.pdf Response of skeletal muscle mitochondria to hypoxia</ref><ref name="HypoxicMeta">Sea-level exercise performance following adaptatio... [Sports Med. 2009] - PubMed result http://www.ncbi.nlm.nih.gov/pubmed/19203133</ref></references>