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=Cautions and Contraindications=
Please see [[DIY_Altitude_Training#Cautions|DIY Altitude Training Cautions]].
=Altitude Training RegimePrograms=With an IHE regime program you can vary how long the hypoxia periods last for, how long the recovery period lasts for, the number of hypoxic bouts, and either the oxygen level or the target [[SpO2|SpO<sub>2</sub>]]. There is no clear direction on the best combination, but here are some general guidelines.
* Build up your level of hypoxic exposure gradually, over a period of days.
* Typically the hypoxic period lasts between 3 and 15 minutes.
* 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.
==Initiation==
All of the programs start with the following 15 day program:
{| class="wikitable"
!
! Target [[SpO2|SpO<sub>2</sub>]] (Max)
! Target [[SpO2|SpO<sub>2</sub>]] (Min)
! Avg [[SpO2|SpO<sub>2</sub>]]
! HTi
|-
| 6x (6H+4R)
| 91
| 89
| 90
| 0
|-
| 6x (6H+4R)
| 91
| 89
| 90
| 0
|-
| 6x (6H+4R)
| 91
| 89
| 90
| 0
|-
| 6x (6H+4R)
| 88
| 86
| 87
| 102
|-
| 6x (6H+4R)
| 88
| 86
| 87
| 102
|-
| 6x (6H+4R)
| 85
| 83
| 84
| 198
|-
| 6x (6H+4R)
| 85
| 83
| 84
| 198
|-
| 6x (6H+4R)
| 82
| 80
| 81
| 300
|-
| 6x (6H+4R)
| 82
| 80
| 81
| 300
|-
| 6x (6H+4R)
| 82
| 80
| 81
| 300
|-
| 6x (6H+4R)
| 82
| 80
| 81
| 300
|-
| 6x (6H+4R)
| 80
| 78
| 79
| 366
|-
| 6x (6H+4R)
| 78
| 75
| 77
| 444
|-
| 6x (6H+4R)
| 78
| 75
| 77
| 444
|-
| 6x (6H+4R)
| 78
| 75
| 77
| 444
|}
=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.
