INTERMITTENT HYPOXIA: ALTITUDE TRAINING YOU CAN ACTUALLY DO | Ask a Cycling Coach Podcast 595

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// TOPICS COVERED

(00:00:00) Welcome!

(00:03:59) Why Cyclists Use Altitude Training

(00:07:53) How Altitude Stimulates EPO and Red Blood Cell Production

(00:14:23) Acclimatization and Live High, Train Low

(00:22:37) How Intermittent Hypoxia Works

(00:28:11) What the Research Says About Intermittent Hypoxia

(00:32:00) How the HEPOX Tech Device Works

(00:37:46) Safety and Carbon Monoxide Rebreathing

(00:42:31) The HEPOX Protocol and Jonathan’s Experience

(00:54:56) SpO2, Performance Testing, and Athlete Results

(01:04:06) When to Use Intermittent Hypoxia

(01:11:02) Preparing for an Altitude Goal Event

Altitude training can improve endurance performance, but how does it actually work, and what is the best way to prepare for racing at elevation? Coach Jonathan Lee and David Greif, founder of HEPOX Tech, break down acclimatization, EPO, red blood cell production, intermittent hypoxia, altitude tents, and practical protocols for cyclists preparing for events like the Leadville Trail 100.

// RESOURCES MENTIONED

- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠

- Follow Hepox on Instagram: https://www.instagram.com/hepoxtech

- Altitude Training Video: https://youtu.be/k3IIJqNxNMo?si=wfBeNmyL-KKLh-XQ

- Wojan F, Stray-Gundersen S, Nagel MJ, Lalande S. “Short exposure to intermittent hypoxia increases erythropoietin levels in healthy individuals.” Journal of Applied Physiology. 2021;130(6):1955–1960. https://doi.org/10.1152/japplphysiol.00941.2020

- Levine BD, Stray-Gundersen J. “‘Living high–training low’: effect of moderate-altitude acclimatization with low-altitude training on performance.” Journal of Applied Physiology. 1997;83(1):102–112. https://doi.org/10.1152/jappl.1997.83.1.102

- Chapman RF, Stray-Gundersen J, Levine BD. “Individual variation in response to altitude training.” Journal of Applied Physiology. 1998;85(4):1448–1456. https://pubmed.ncbi.nlm.nih.gov/9760340/

- Wilber RL, Stray-Gundersen J, Levine BD. “Effect of hypoxic ‘dose’ on physiological responses and sea-level performance.” Medicine & Science in Sports & Exercise. 2007;39(9):1590–1599. https://pubmed.ncbi.nlm.nih.gov/17805093/

- Boulares A, Dupuy O, Bragazzi NL, Pichon A, et al. “Effects of Intermittent Hypoxia Protocols on Physical Performance in Trained and Untrained Individuals: An Umbrella Review of Systematic Reviews and Meta-Analyses.” Sports Medicine – Open. 2025;11:145. https://doi.org/10.1186/s40798-025-00933-7

- Gore CJ, Sharpe K, Garvican-Lewis LA, et al. “Altitude training and haemoglobin mass from the optimised carbon monoxide rebreathing method determined by a meta-analysis.” British Journal of Sports Medicine. 2013;47(Suppl 1):i31–i39. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903147/

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