Boost your performance with oxygen training: the effects of IHHT Therapy

Interval Hypoxic-Hyperoxic Training, which simulates the effects of altitude training, is gaining increasing significance in performance optimization. Recent studies demonstrate that systematically alternating between oxygen-depleted and oxygen-enriched air can enhance maximum oxygen uptake (VO2max), accelerate recovery, and optimize metabolism.

What exactly happens in your body during IHHT? What performance benefits of oxygen training are scientifically validated? And how can you use this innovative method? This article gives you insights from the latest research into how IHHT can elevate your performance.  

How does IHHT work?

Interval Hypoxic-Hyperoxic Training (IHHT) effectively simulates air conditions found at altitudes between 2,500 and 6,000 meters—all within a controlled environment. The systematic alternation between different oxygen concentrations can help your body to adapt to changing environmental conditions optimally.

Hypoxia and hyperoxia: controlled oxygen training

During treatment, you breathe air with varying oxygen content through a specialized mask, alternating between hypoxic and hyperoxic phases.

• Hypoxia involves reduced oxygen levels in the blood, inducing a temporary state of oxygen deprivation.
• Hyperoxia involves an overabundance of oxygen, providing the body with elevated levels of this vital element.

During hypoxic phases of IHHT, you receive air with a reduced oxygen content of approximately 10%. For comparison, oxygen content at sea level is about 21%. This controlled reduction can trigger various adaptive responses in your body, including:

• Enhanced production of red blood cells to improve oxygen transport
• Improved tissue perfusion for better nutrient delivery
• Optimized cellular oxygen utilization

These phases alternate systematically with hyperoxic phases, where you receive an increased oxygen content of about 30%. These hyperoxic phases can provide several beneficial effects:

• Support of natural recovery processes
• Reduction of fatigue symptoms
• Enhancement of cellular energy supply

IHHT and VO2max: how to improve your oxygen uptake

If you're focused on achieving peak athletic performance, you're likely familiar with VO2max. This measurement, combining V=Volume, O2=Oxygen, and max=Maximum, is a crucial indicator of your endurance capacity.

VO2max represents the maximum amount of oxygen your body can absorb and utilize during intense exercise. Think of it as your body's energy system's upper limit - the higher this value, the more energy your body can generate during physical exertion.

A high VO2max offers several benefits:

• Improved endurance
• Faster recovery after intense workouts, with shorter recovery periods
• Greater capacity for training and competition
• Enhanced overall fitness

Research on IHHT therapy demonstrates that regular IHHT sessions  can improve oxygen uptake and exercise tolerance, leading to enhanced VO2max values. These benefits can be achieved even without additional intensive training. [1]

Why does this happen? Through the controlled alternation between oxygen-poor and oxygen-rich air, your body becomes more efficient at using available oxygen. This enhances your blood's oxygen transport capacity, promotes the formation of new blood vessels in muscle tissue, and optimizes cellular performance. [1]

A pilot study with track and field athletes showed remarkable results after a four-week IHHT program. Athletes increased their performance from an average of 170.8 watts to 191.9 watts—an impressive gain in such a short time. [1]

IHHT effects on overtraining 

Are you someone who pushes for rapid progress from zero to maximum effort? Do you enjoy pushing your physical limits during workouts? If so, you might be at risk of overtraining. Overtraining Syndrome (OTS) is a well-known issue among professional athletes but can affect anyone who trains regularly.

What is overtraining (OTS)?

While regular exercise is essential for health, overdoing it can lead to negative consequences that aren’t immediately obvious. Overtraining occurs when the balance between exercise and recovery is disrupted over an extended period. Key indicators of overtraining include:

• Persistent performance declines
• Extended recovery times
• Multi-day muscle soreness
• Chronic fatigue
• Mood swings
• Increased susceptibility to injuries and infections

IHHT: successful with professional athletes

The potential of IHHT to assist with overtraining has been scientifically evaluated, yielding promising results. IHHT with light training showed positive outcomes in athletes with Overtraining Syndrome. After four weeks of IHHT, athletes significantly improved their performance capacity, demonstrated through enhanced heart rate variability (HRV) and sympatho-parasympathetic index (PNS, SNS) — key indicators of nervous system adaptability and recovery status. [2]

These findings are relevant not just for elite athletes. Even dedicated amateurs can benefit from this systematic approach to recovery. Understanding early signs of overtraining enables you to create better training schedules and make informed decisions about when to train intensively versus when to recover.

IHHT Therapy's positive effects on metabolism and lipid profile

Maintaining healthy blood lipid levels is crucial for long-term fitness and wellness. IHHT, alongside proper nutrition and regular exercise, can help optimize fat metabolism.

Cholesterol: HDL, LDL, and triglycerides

Blood lipids play a vital role in our health and performance. Cholesterol, an essential fat molecule, serves as a building block for cells and hormones. While your body produces most cholesterol naturally, we obtain some through diet. Excess cholesterol, however, can harm metabolism and lead to circulation problems or even strokes. 

Key biomarkers for monitoring healthy cholesterol levels include:

• Low-Density Lipoprotein (LDL) transports cholesterol from the liver to body cells, to help repair and help hormone production. However, excess LDL can accumulate within the walls of the arteries increasing the risk of heart attach or stroke. Elevated LDL levels may indicate an unhealthy lifestyle.

• High-Density Lipoprotein (HDL) collects excess cholesterol from the tissues to for disposing or recycling. Higher HDL levels are desirable, as they indicate a healthy cholesterol balance.

• Triglycerides act as the body’s energy reserves, storing excess dietary energy in form of fat and releasing it when needed. During prolonged endurance activities, the body relies on these stores. Persistently high triglyceride levels, however, may signal atherosclerosis or insulin resistance.

Interval hypoxic-hyperoxic training and its impact on cholesterol

A study focusing on IHHT therapy for metabolic syndrome demonstrated positive effects on fat metabolism. [3] Participants completed regular IHHT sessions over three weeks, achieving significant results:

• Decrease in total cholesterol levels
• Substantial improvement in LDL values
• Marked reduction in triglyceride levels
• Stable or slightly improved HDL values

These positive changes were observed after just three weeks of intervention, without participants needing to alter their diet or lifestyle. Researchers suggest that the regular alternation between oxygen-poor and oxygen-rich air activates fat metabolism and boosts fat breakdown.

More energy and muscle performance with IHHT?

Simulated altitude training through IHHT can stimulate the body in numerous ways. The systematic alternation between oxygen-poor and oxygen-rich air can activate various molecular signaling pathways. These pathways may promote the formation of new blood vessels, optimize energy production from glucose, and increase the production of energy-generating mitochondria in cells.

Research suggests these energetic improvements may enhance muscle performance. While research is still ongoing, we already know:

• IHHT can enhance overall tolerance to physical strain.
• Improved energy supply may support better muscle function.
• Enhanced blood circulation can optimize nutrient delivery to muscles. [2]

Cognitive performance and other health benefits

IHHT's benefits extend beyond athletic performance enhancement. Current research reveals diverse effects beneficial for athletes and health-conscious individuals.

Mental clarity and cognitive fitness

One of the most intriguing findings relates to cognitive performance. Studies have shown that IHHT can positively influence brain function. Researchers suspect that alternating oxygen levels stimulate the brain to adapt more effectively to changing conditions. This could explain why participants report improved concentration and mental performance. [2]

Cardiovascular health and blood pressure

IHHT also shows promise for heart health. The controlled shifts between oxygen-poor and oxygen-rich air have been observed to positively impact blood pressure. Many participants experienced improvements in both systolic and diastolic blood pressure, making this approach particularly appealing for individuals seeking natural ways to support their cardiovascular health. [2]

Metabolism and inflammation 

The controlled oxygen cycling of IHHT appears to benefit blood sugar regulation while also reducing various inflammatory markers in the blood. These combined effects may explain why many participants report improved recovery and a greater sense of overall well-being. [3]

Enhanced stress resilience

Combined research suggests that IHHT positively influences multiple bodily systems—from recovery and performance improvements through VO2max optimization to cardiovascular health, metabolism, and mental fitness. These holistic effects highlight IHHT's potential to improve the body’s overall adaptability, contributing to enhanced stress resilience and greater overall robustness.

Maximizing your IHHT Therapy benefits

IHHT offers promising potential for performance optimization and health enhancement. However, as with any training method, proper application and personalization of the protocol  is key to success.

Finding the right dosage

The optimal IHHT application is as unique as you are. After professional consultation, you'll have a clearer idea of what your ideal training program should look like. A typical base protocol might include:

• 3 sessions per week
• 45–60 minutes per session
• A duration of 3–6 weeks

Professional guidance matters

Expert supervision by medical professionals is essential for several reasons:

• Individualized adjustment of oxygen concentrations
• Seamless integration into your existing training plan
• Regular progress assessments
• Protocol optimization based on your responses and goals

Control leads to results

To maximize the benefits of IHHT therapy, keep the following in mind:

• Have your current health status evaluated before starting.
• Set realistic goals.
• Schedule regular check-ups.
• Track your progress.

Ready to try IHHT? Book your IHHT sessions at AYUN!

IHHT offers a wide range of benefits—from enhancing athletic performance to supporting overall health and longevity.

At AYUN, we provide you with:

• A comprehensive initial analysis of your individual needs
• Cutting-edge IHHT technology
• Personalized treatment protocols
• Professional guidance from our expert team
• Regular progress monitoring

Curious to learn more? Book a free online consultation—or just come by our Walk-In Longevity Clinic in Zurich!