We know training at an altitude has shown marked improvement in elite and advanced athletes. It was first noticed in the late 1960s that athletes who trained at higher altitudes had adapted to an environment with less oxygen, producing more hemoglobin to hold oxygen. As a result, they were able to perform better with a greater aerobic capacity. Now, knowing this, how can an athlete enjoy the same benefits when they don’t live in this type of environment? The Training Mask aims to mimic the effect of exercising at an altitude by limiting the amount of oxygen entering the nose and mouth, forcing the body to adapt.

How it Works

Aerobic capacity is a measure of how much oxygen can be delivered to the muscles by the heart and lungs per minute. A person with a greater capacity will have better performance results, which means being able to put out more energy at a lower cost to the body. The Training Mask is an advanced training system for those who aren’t seeing an improvement and need a greater stimulus to get them over a plateau.

Placed over the mouth and nose during exercise, breathing is restricted through a series of valves that are adjustable using a knob on the mask. To start, it is recommended the athlete uses it for shorter bouts of light or medium intensity exercise. The mask was traditionally designed for aerobic training, but athletes are increasingly using it during weight training, as well.

training mask

Does it Work?

In a study published in the Journal of Sports Science & Medicine, researchers examined elevation training masks’ effects on male and female athletes who participated in a cycling experiment, compared to a control group which didn’t wear masks (1). Here’s what they noticed over the course of six weeks of training and research.

  • Both groups improved V02 max, but the masked group improved slightly more than the control group.
  • Both groups improved peak power output (PPO), but the masked group improved more than the control group.
  • The masked group showed significant improvement over the control group in ventilator threshold (VT: the point at which the breathing rate surpasses VO2 rate).
  • The masked group showed significant improvement over the control group in PO at the VT, and the respiratory compensation threshold (RCT). That means the masked group was able to train at a higher level of intensity and still produce results, even in more extreme conditions.

How the Mask Will Change Your Training

The changes to expect with an elevation training mask are two-fold. First is the physiological adaptation to aerobic capacity and peak power output. We might not be able to get the full effect of training at altitude, but the adaptations and improvements the mask offers will lead to a more rapid rate of improvement. A difference of 6% to 10% in RCT or PPO at VT is the difference of 6 to 10 more reps on a hundred.

Start by using the mask for two or three short WODs per week and slowly increase the duration of the workouts to maintain a balance between challenging yourself and safety. Alternatively, you can keep WODs short, but increase or decrease the level of airflow on the dial. Be consistent for five to six weeks before retesting yourself without the mask.

Second to the physiological adaptation will be to train your body and mind to be able to function at their best while dealing with an added factor of discomfort. This is a part of the mental aspect of training. Developing a calloused mind helps athletes to block out what seem like barriers and speed bumps, and focus on the task at hand with accuracy and consistency. Trying to focus on maximal output (as long as it is in a safe and controlled environment) while the training mask adds a layer of distraction and difficulty to your task is a great way to achieve this.

Always remember the body adapts to the demands placed on it and improves based on the progressive overload principle. Increase your level of difficulty and you’ll see changes.

References

  1. “Effect of Wearing the Elevation Training Mask on Aerobic Capacity, Lung Function, and Hematological Variables,” Porcari, JP, et al, 2016.