Abstract
Athletes and coaches are always searching for new training techniques to improve endurance performance. One of the more popular techniques to enhance endurance performance has been hypoxic training. Recent meta-analytic studies of the multiple hypoxic training models have suggested that the live low-train high (LLTH) model has the most potential to improve endurance performance (Bonetti & Hopkins, 2009). However, it is unclear how to best achieve the benefits of this form of hypoxic training. Purpose: To model an optimal LLTH training regimen, a meta-analytic analysis of current hypoxia research literature was performed. Method: A literature search was performed on LLTH training studies of trained athletes and coded for the following variables: training altitude, length of training cycle, frequency of exercise, length of training session, training intensity, and time to post-hypoxic peak performance, with the dependent variable as reported exercise performance. Effect sizes (ES) for each variable on peak performance were calculated using Cohen’s d, utilizing means and standard deviation from each study. Studies that had fewer than 20 subjects were corrected for small sample size using the formula supplied by Thomas & French (1986). Scatter plots for each variable were generated and regression curves of best fit were applied to each graph using least-squares. The peak of each curve was interpreted as the value of the variable that would provide the optimal effect. Results: The peak ES for training altitude occurred between 2500-3000m. The peak ES for training cycle occurred at 15 days. The peak ES for frequency of hypoxic exercise occurred at 6 days per week. The peak ES for duration of hypoxic training session occurred at 97 minutes. The peak ES for training intensity occurred between 60 and 65% of Sea Level VO2max. The peak ES for time to post-hypoxic performance peak occurred at 8 days. Conclusion: It appears that the LLTH method of altitude training can optimally increase performance if completed in approximately 2 weeks with one rest day/week at moderate altitudes and moderate training intensities.