IHT - intermittent hypoxic training
Author
Simon Cirnski
All plans by this CoachLength
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
Sample Day 1
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
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
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
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
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
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
Start with around 60min of IHT session following the next protocol:
- 3min hypoxia (appx. 80-85% SpO)
- 3min normoxia (Mask off, normal air)