This article looks at the potential benefits of simulated altitude training on VO2 Max
What’s the deal?
Breathing at altitude is more difficult and means that the body works harder. Training at altitude therefore provides accelerated fitness benefits compared to training at sea level. Face masks have been designed to simulate altitude by making breathing more difficult, but are they effective?
What did they do?
17 participants were recruited to this running-based study and had their baseline VO2 Max determined. Participants then completed a 6-week interval running training plan, with 4 sessions per week. 9 of the participants did these sessions whilst wearing an altitude mask, whereas the other 8 did not wear a mask and were the control group. The change in VO2 Max was then determined at the end of the study.
What happened?
As expected, the training plan improved the average VO2 Max in both groups. However, there was a 6.4% improvement in the group wearing the altitude mask, compared to just 2.4% in the control group. In terms of statistics, the improvement in VO2 Max with wearing an altitude mask was not “significantly different” from the control group, but it came very close!
What can you tell me about the people?
Participants were university students, aged 18-26. There were 12 males and 5 females, all of whom were regarded as moderately active.
What else should I know?
The training plan was HIIT-based on a running track, consisting of 6 sets of running at 80% effort for 90 seconds, followed by 3 minutes of active recovery. The altitude mask used in this study was from trainingmask.com.
What will I do differently?
One of my best friends trained with an altitude mask for a while. He was at the peak of physical fitness at the time and eventually achieved a 5 km run time of 18:20! Perhaps I’ll start by following a few HIIT plans first though!
Acknowledgements
This research was published in January 2017 by NC Biggs and colleagues from Indiana Wesleyan University, USA.
This article highlights our personal take on this research, but there is so much more information available! Check it out here and see what you think!
Abstract Athlete 