Energy systems: Altitude training.

The idea

Altitude training means living or training at high altitude, where the partial pressure of oxygen in the air is lower than at sea level, so less oxygen diffuses into the blood. The body responds to this hypoxic stress by increasing production of erythropoietin (EPO) from the kidneys, which stimulates red blood cell production in bone marrow. More red blood cells raise the oxygen-carrying capacity of the blood, improving aerobic performance when the athlete returns to sea level. A common method is live high, train low: the athlete lives at altitude to gain the blood adaptation but performs high-intensity training near sea level so intensity and technique are not compromised. Altitude training is relevant to the aerobic energy system because improved oxygen delivery supports aerobic respiration.

What earns the marks

• Altitude training involves exposure to high altitude, where the partial pressure of oxygen is lower than at sea level.
• Reduced oxygen availability creates hypoxic stress that the body detects.
• The kidneys release more erythropoietin (EPO) in response to hypoxia.
• EPO stimulates the bone marrow to increase red blood cell production.
• A greater red blood cell count raises the oxygen-carrying capacity of the blood.
• Improved oxygen transport benefits the aerobic energy system and endurance performance.
• Live high, train low allows blood adaptations while maintaining high-intensity training near sea level.

Common mistakes and how to put them right

• Thinking altitude air contains less oxygen overall.

  Put it right: The percentage of oxygen is similar, but the partial pressure of oxygen is lower, so less oxygen diffuses into the blood.

• Believing altitude training directly increases muscle strength.

  Put it right: The main adaptation is increased red blood cell production and oxygen transport, which supports aerobic performance.

• Assuming athletes should perform all training at altitude.

  Put it right: Living high but training low preserves training intensity and technique while still gaining blood adaptations.

• Confusing EPO with a training method.

  Put it right: EPO is the hormone released by the kidneys that stimulates red blood cell production.

Exam tips

• Link each adaptation to the aerobic energy system by explaining how more oxygen reaches the working muscles.
• Use the term partial pressure of oxygen rather than saying there is less oxygen in the air.
• Describe the live high, train low method to show understanding of how altitude training is applied in practice.