Your IHT Protocol

Frequency, Duration, and Intensity

To maximize the benefits of Intermittent Hypoxia Training (IHT), it's essential to utilize a protocol optimized your performance and recovery. This involves carefully considering the frequency, duration, and intensity of your IHT sessions. In this post, we'll provide guidelines for creating effective IHT protocols, helping you optimize your training and achieve your desired outcomes.

Frequency of Sessions: Consistency is Key

The frequency of IHT sessions plays a crucial role in maintaining physiological adaptations.

• Initial Phase:

  • For beginners, starting with 2-3 sessions per week is recommended.

  • This allows the body to adapt gradually to hypoxic stress.

• Maintenance Phase:

  • Once adapted, maintaining 2-3 sessions per day can sustain the benefits.

• Recovery Considerations:

  • Ensure adequate recovery time between sessions to allow for physiological adaptation.

  • Avoid consecutive days of IHT if you experience excessive fatigue.

Duration of Hypoxic Intervals: Balancing Stress and Recovery

The duration of hypoxic intervals influences the magnitude of physiological responses.

• Typical Range:

  • Hypoxic intervals typically range from 10-15 minutes.

  • Shorter intervals may be used for beginners.

• Individual Tolerance:

  • Adjusting the flow valve to constrict air flow and oxygen levels will result in a lower SpO2, opening the flow valve will increase SpO2 values.

  • The recommended SpO2 target setting is 80-85% SpO2 which optimizes the benefits of IHT and reduces the

• Normoxic Recovery:

  • Ensure sufficient normoxic recovery periods.

Intensity of Hypoxia: Adjusting Oxygen Levels

• Monitor your physiological responses (e.g., heart rate, perceived exertion) to adjust the intensity.

  • Ensure that the intensity is challenging but manageable.

  • Continue to breathe normally with shallow tidal breaths.

  • *It is normal to feel ‘winded’ during sessions like you are breathing from a tall mountaintop.

Individualization: Tailoring Protocols to Your Needs

IHT protocols should be tailored to individual needs and goals.

• Fitness Level:

  • Adjust the frequency, duration, and intensity based on your fitness level.

• Training Goals:

  • Customize the protocol to align with your specific training goals (e.g., endurance, recovery).

• Health Conditions:

  • Consider any pre-existing health conditions and consult with a healthcare professional.

Safety Considerations: Prioritizing Your Health

Safety is paramount when designing IHT protocols.

• Medical Consultation:

  • Consult with a healthcare professional before starting IHT, especially if you have any health concerns.

• Monitoring:

  • Monitor your physiological responses during and after IHT sessions.

  • Discontinue the session if you experience any adverse effects.