Simulated Altitude Training (Respiratory Muscle Training)

What is Simulated Altitude Training (Respiratory Muscle Training)?

Using elevation training masks as inspiratory muscle training devices to strengthen breathing muscles and potentially improve ventilatory threshold. Important distinction: masks do NOT simulate true altitude and do NOT increase red blood cell production or oxygen-carrying capacity.

Is there evidence for it?

How do you do Simulated Altitude Training (Respiratory Muscle Training)?

1. 1.Understand the limitation: altitude masks restrict airflow but do not change air composition. They train your respiratory muscles, not your blood oxygen system. Set expectations accordingly.
2. 2.Start with the lowest resistance setting during moderate cardio (jogging, cycling) for 20-30 minutes. Focus on controlled, rhythmic breathing patterns.
3. 3.Gradually increase resistance over 2-3 weeks. Use the mask for 2-3 sessions per week during aerobic workouts only. Never use during heavy strength training — it may be counterproductive.
4. 4.For true altitude benefits without relocation, consider intermittent hypoxic training (IHT) devices or sleep-altitude tents that actually reduce oxygen concentration in inhaled air.
5. 5.Monitor your perceived exertion and oxygen saturation (pulse oximeter). If dizzy or lightheaded, remove the mask immediately. The mask should make breathing harder, not cause distress.

How long does it take?

20-30 minutes per session, 2-3x/week.

Is it hard to start?

medium.

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