IHT - intermittent hypoxic training

Author

Simon Cirnski

All plans by this Coach

Length

4 Weeks

Typical Week

8 Other

Longest Workout

1:00 hrs

Plan Specs

cycling beginner intermediate advanced masters weightloss time goal multi day power based hr based pace based tss based strength base period

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Summary

4 week IHT intermittent hypoxic training with mask for increasing your performance in any endurance sport. This protocol was used and tested by numerous athletes (cyclist and runners) achieving national championship and world championship titles.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:06

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.

Back to Plan Details

Sample Day 1

0:50:00
IHT - intermittent hypoxic training: MASK

Start with around 50min of IHT session following the next protocol:

- 3min hypoxia (appx. 85% SpO)
- 5min normoxia (Mask off, normal air)

Sample Day 2

0:50:00
IHT - intermittent hypoxic training: MASK

Start with around 50min of IHT session following the next protocol:

- 4min hypoxia (appx. 85% SpO)
- 5min normoxia (Mask off, normal air)

Sample Day 3

0:55:00
IHT - intermittent hypoxic training: MASK

Start with around 55min of IHT session following the next protocol:

- 5min hypoxia (appx. 85% SpO)
- 5min normoxia (Mask off, normal air)

Sample Day 4

0:55:00
IHT - intermittent hypoxic training: MASK

Start with around 55min of IHT session following the next protocol:

- 3min hypoxia (appx. 85% SpO)
- 4min normoxia (Mask off, normal air)

Sample Day 6

0:55:00
IHT - intermittent hypoxic training: MASK

Start with around 55min of IHT session following the next protocol:

- 4min hypoxia (appx. 80-85% SpO)
- 4min normoxia (Mask off, normal air)

Sample Day 7

1:00:00
IHT - intermittent hypoxic training: MASK

Start with around 60min of IHT session following the next protocol:

- 5min hypoxia (appx. 80-85% SpO)
- 4min normoxia (Mask off, normal air)

Sample Day 8

1:00:00
IHT - intermittent hypoxic training: MASK

Start with around 60min of IHT session following the next protocol:

- 3min hypoxia (appx. 80-85% SpO)
- 3min normoxia (Mask off, normal air)

IHT - intermittent hypoxic training

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