Road bike training at altitude: How to optimize your VO2max and recovery

Training at high altitudes has long since achieved cult status among professional athletes. It's no wonder: With the right strategy, it can not only improve VO2 max—maximum oxygen uptake—but also specifically support recovery.

Von Björn Kafka | 3 minutes read time

Rennradtraining in der Höhe: So optimierst du deine VO2max und Regeneration

About the author Björn Kafka

Björn Kafka lebt mit seiner Familie in München und widmet sich als selbstständiger Experte der Elite im Radsport. Der 45-Jährige trainiert und coacht Radprofis aus den Bereichen Mountainbike, Straßen- und Bahnradsport, darunter auch Ausnahmetalente. Als Mitgründer von Aerotune und Entwickler des Powertests hat er es sich zur Lebensaufgabe gemacht, die Auswertungsmöglichkeiten von Leistungstests und Trainingseinheiten stetig zu optimieren. Mit seiner Buchreihe Functional Fitness wurde er zum Bestsellerautor in der Fachliteratur. Zudem schrieb Björn als Redakteur für das BIKE Magazin und als freier Autor für das TOUR Magazin.

Published: May 25, 2025 | Updated: August 6, 2025

But how does altitude training work, and what should you pay attention to? In this article, you'll find practical tips for optimizing your road bike training at altitude.

Why training at altitude is so effective

Above an altitude of about 1,800 meters above sea level, the oxygen content in the air decreases. Your body responds by producing more red blood cells to improve oxygen transport. This adaptation process increases your endurance—a benefit that becomes noticeable when cycling on flat land and on mountain rides.

The most important effects of altitude training:

Increase in VO2max: More oxygen in the blood means higher performance.
Improved lactate tolerance: Your body becomes more efficient at breaking down lactic acid, allowing for longer and harder workouts.
Mental strength: Riding at altitude is challenging and trains your willpower.

The right approach to altitude training

1. Plan your length of stay

To achieve lasting effects, you should spend at least two weeks at altitude. Ideally, you should alternate between training sessions at different altitudes, approximately 1,800–2,500 meters.

2. Train smart, not too hard

During the first few days at altitude, you should get used to the reduced oxygen availability. Start with moderate training sessions and only increase the intensity after a few days.

Tip: Train high, sleep low. The so-called "Live High, Train Low" principle combines the benefits of sleeping at altitude with more intense training sessions at lower altitudes.

3. Pay attention to regeneration

Altitude training is physically demanding. Plan sufficient rest periods and ensure optimal nutrition to promote recovery.

Altitude training for road cycling: Myths vs. facts

Myth: Altitude training only benefits professionals

Fact: Even as a beginner or recreational cyclist, you can benefit from altitude training. Even short stays at altitude promote red blood cell production and increase your endurance. This effect is especially useful if you're planning a challenging event like an Alpine race or a Gran Fondo.

Even if you're not a professional, you can still benefit from altitude training—especially if you're aiming for ambitious goals like an Alpine Brevet or another mountain event. Even a one-week stay at altitude can help you lay the foundation and build your mental strength.

Myth: At altitude you train harder for better results

Fact: The opposite is true. Altitude training often means slowing down. Your body needs time to adjust to the reduced oxygen levels. The "train low, sleep high" strategy combines moderate training sessions at lower altitudes with recovery at altitude—an approach preferred by many professionals.

Myth: High altitude tents are just a gimmick

Fact: High-altitude tents are an alternative for those who can't travel to the mountains for weeks at a time. They simulate high-altitude conditions by lowering the oxygen levels in the tent. However, this method is controversial: Without proper guidance, the benefits can be minimal, and some report side effects such as sleep problems or tinnitus.

Altitude training and regeneration: How to keep your body in balance

Recovery plays a crucial role in getting the most out of your altitude training. Consider the following measures:

1. Hydration

At altitude, your body loses more fluid, so you should drink more than usual. Water, electrolytes, and isotonic drinks are ideal.

2. Nutrition

A balanced diet with sufficient carbohydrates and protein supports recovery. High-quality snacks like nuts or protein bars are convenient for on-the-go.

3. Sleep

Getting a good night's sleep is often more difficult at altitude, but it's essential. Darken your room, avoid screens before bed, and establish a good sleep routine.

Altitude training for your success on the road bike

For beginners

Week 1: Moderate basic training sessions (60–90 minutes, 60–70% HRmax) at altitude, one to two rest days.
Week 2: Supplemented by short intervals (4 x 2 minutes at 90% HRmax) and longer basic rides (2 hours).

For professionals

Focus on "Train Low, Sleep High": Intense sessions at low altitudes, e.g., 6 x 3-minute all-out intervals. Sleep at altitude combined with easy sessions (1 hour at 60% HRmax).

Altitude training is one of the most effective ways to increase your VO2max, improve your recovery and build your mental strength.

With good planning and sufficient regeneration, you can take your road bike training to the next level.

So, why not kick off next season with an adventure at altitude? Grab your road bike and give it a try—your legs will thank you!