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Training in High Altitude: What You Need to Know

Runner in black on rocky mountain trail under cloudy sky, surrounded by misty peaks. Rugged and adventurous mood.

If you've ever tried to go for a run, hit a tough leg day, or even do burpees in a place like Colorado Springs, you’ve probably felt it—the tight lungs, pounding heart, and sudden fatigue. Training at high altitude is no joke, and if you don’t adapt your approach, it can set you back instead of moving you forward.

But here’s the thing: the altitude challenge can actually work in your favor—if you train smart.


Why Training at Altitude Feels So Different

Above 5,000 feet, the air pressure is lower, which means your body gets less oxygen with each breath. This forces your heart and lungs to work harder to deliver oxygen to your muscles.

Symptoms you might notice when training at altitude:

  • Fatigue and muscle burn faster

  • Shortness of breath even during moderate effort

  • Slower recovery between sets

  • Lightheadedness or dizziness if hydration or fueling is off

This isn’t a sign of weakness—it’s a physiological adjustment. Even elite athletes need time to adapt.

5 Smart Tips for High-Altitude Training

  1. Respect the Acclimation Period Give yourself 2–4 weeks to get used to training at altitude before pushing intensity. Focus on consistency over performance during this period.

  2. Hydrate Like It’s Your Job The dry air and increased respiration rate dehydrate you faster than you think. Aim for at least 3 liters of water a day, and add electrolytes, especially if you’re sweating heavily.

  3. Fuel Smarter, Not Just More Your body uses more carbohydrates at altitude. Prioritize complex carbs around workouts and don’t skip your post-workout meals.

  4. Use RPE (Rate of Perceived Exertion) Numbers like pace or reps might drop, and that’s okay. Focus on how hard the effort feels—a 7/10 should still feel like 70%, even if you're moving slower than usual.

  5. Strength Train Intentionally Because endurance is harder, it’s tempting to back off strength work. But smart, low-volume strength sessions (especially with longer rest periods) can help you maintain power and prevent muscle loss.


Bonus: You’re Building a Superpower

Once your body adjusts to high-altitude training, your lungs, heart, and blood oxygen efficiency all improve. That gives you a powerful edge in endurance and stamina—whether you're training for performance or just daily life.


Need help adjusting your routine to altitude? Reach out and let’s tailor your plan to your environment and goals.








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