Your HEPOX Protocol
Frequency, Duration, and Intensity (HEPOX / Intermittent Hypoxic Exposure)
To get meaningful benefits from HEPOX (intermittent hypoxic exposure at rest), the goal is simple: deliver a repeatable hypoxic dose without compromising training, recovery, or sleep. Outcomes from intermittent hypoxia depend heavily on dose and individual response, so the best protocol is the one you can execute consistently. (Physiological Journals)
Frequency: build a repeatable rhythm
HEPOX Block (event-focused):
6 days total
2 sessions per day (morning + evening)
~10-20 minutes per session
Sessions are done awake and at rest (seated), with SpO₂ + HR monitoring.
This “short block” approach fits athletes with multiple events because it adds a controlled stimulus without needing an altitude camp or extra training time.
Maintenance (between blocks/peak performance events):
Most athletes do best with 2–4 sessions/week as a light “top-up,” then run another 6-day block closer to key workouts or race taper.
Duration: keep sessions short enough to recover from
IHE protocols in research commonly use repeated short exposures (minutes-long cycles) or a set time block, often performed seated at rest, which supports the idea that passive exposure can be structured and tolerable. (PMC)
For HEPOX, the aim is ~20 minutes per session: long enough to create a stimulus, short enough to keep it from becoming a recovery liability.
Intensity: standardize by SpO₂, not “altitude”
HEPOX is standardized by physiologic response—your SpO₂ target—instead of chasing a specific “altitude equivalent.” That keeps the stimulus individualized and repeatable across different users and day-to-day variability.
SpO₂ target:
Aim for ~80–85% SpO₂ during the hypoxic portion (titrated per person). Studies and applied protocols commonly reference this range as a practical hypoxic target in intermittent exposure designs. (Physiological Journals)
If you can’t reach the range, slightly increase restriction (lower O₂).
If you drop too fast or feel overly stressed, decrease restriction (raise SpO₂).
How it should feel:
Breathing should stay calm and normal (avoid “panic breathing”).
Feeling slightly winded is common—similar to standing on a high mountaintop—but you should still feel in control.
Individualization:
Because response to intermittent hypoxia varies, adjust only one variable at a time:
SpO₂ target (primary lever)
Session count (if you’re not tolerating 2/day, reduce)
Session length (keep near ~20 min; change only if needed)
If your sleep quality drops, resting HR trends high, or workouts feel flat for multiple days, reduce dose (fewer sessions or a slightly higher SpO₂ target).
Safety considerations: prioritize recovery and common sense
Intermittent hypoxia is a real stressor; it should be progressed conservatively and monitored. Dose matters, and safety/benefit depends on the person and protocol. (Physiological Journals)
Stop the session and reassess if you experience:
dizziness, chest pain, faintness, unusual palpitations, severe headache, or anxiety/panic sensations.
Medical note: If you have a cardiopulmonary condition or concerns, consult a clinician before starting.
