Elevation Training Mask

Nick Wallace
History of Altitude
Gained Popularity After 1968 Olympics in Mexico City,
Mexico

Training Elevation of Mexico City - 7,349 feet

1968 Olympics saw significantly slower times in

endurance based events compared the previous
events

Scientists and Coaches wanted to know more about

altitude and what actually accounted for the drastic
drop in performance
Why is it more
as elevation increases, atmospheric pressure
decreases

Difficult to breathe Air is highly compressible

the higher the The air is less dense therefore all the gas molecules

altitude? are spread further apart

Due to the lower density of air, there are less oxygen

molecules per volume of breath
Training in High
Training in an high altitude environment presents an
new stress on the body

Altitude Causes the various systems of the body to react to its

new environment

Not only does the body have to respond to the training

stimulus but also respond to state of hypoxia

The level of Physiological response depends on two

things : The level of hypoxia and exercise intensity

With these two stimuli combined, the bodies number

one concern is delivering adequate amounts of
oxygen to the working muscles
Physiological
If the individual is new to altitude training the body will
respond poorly/inefficiently at first

Response Initially, HR and breathing will increase to compensate

for lower hemoglobin oxygen saturation

The extent of hypoxia will dictate how saturated

hemoglobin is in the blood

The reduction in hemoglobin oxygen saturation

stimulates our eventual desired response
Physiological
The reduction in oxygen saturation activates the
Hypoxia inducible factor (HIF-1) pathway in tissues

Response Cont. HIF-1 is the main blood oxygen homeostasis regulator

in the body

HIF - 1 will inhibit the destruction of RBCs

Physiological
Since there are more red blood cells present, that
means there is better oxygen delivery to working

Response Cont. muscles

This leads to increases in aerobic endurance and

improved performance

“Natural blood doping”

Adaptations last about 15-20 days

Live High Train
Living in an hypoxic setting to experience the
decreased oxygen saturation

Low Training at an low enough altitude to ensure proper

intensity is met

The breaks from hypoxia allow the high altitude

environment to still be an stimulus when exposed to it

In an 1997 study published by BD Levine, 39

competitive runners using this method resulted in an
increase in V02 max and increased RBC count

However, a minimum of 12 hours per day for 3-4

weeks was needed to see the desired response
Elevation Training
Claims to simulate a High altitude environment

Mask
Gained popularity due to the convenience

Claims to produce the desired physiological response

Study #1
“The effects of an elevation Training Mask on VO2
Max of Male Reserve Officers Training Corps Cadets”
(B. Warren,2017)

The subjects in the study were Fourteen male ROTC

cadets

Evenly randomly divided into two groups the control

group and the experimental group

Mean Age = 20

Mean Weight (kg) = 75.68

Mean Height (cm) = 174.36

Study #1
Pre and post test 1.5 mile run times were used to
estimate VO2 max

Must have minimum VO2 max of 45 ml/kg/min

Study consisted of 7 weeks

Training 3 days per week

Training day 1 consisted of a 2 mile interval run, 60

seconds of jogging followed by 10 second sprint

Training day 2 consisted of a 8 station bodyweight

circuit

Training day 3 consisted of an 4 mile run at steady

pace
Study #1 intensity

Weeks Altitude (ft)

1 3000

2 6000

3 9000

4-7 12000
Study #1 Results
No significant difference between pre test and post
test values

ETM did not significantly increase VO2 Max values

Therefore, ETM failed to live up to the claims

Study #2
“Effects of Simulated Altitude on Maximal Oxygen
Uptake” (N.Biggs, 2017)

17 subjects from Indiana Wesleyan University (12 = M,

5 = F)

Mean age 21.2

Randomly assigned to the control or experimental

group

All subjects reported that they meet the ACSM

guidelines
Study #2 Testing
RHR masured via manual palpation of radial artery

BP was measured using a stethoscope and

sphygmomanometer

A submaximal Single stage jogging treadmill test used

to determine VO2 Max

Jog a comfortable pace for 3 minutes

HR needed to be between 130-180

Study #2 Methods
6 week study

4 days per week HIIT Protocol on Indoor track

Included 5-10 minute Warmup and cooldown

Sprint at 80% HRR for 90 seconds, following by 3

minutes of active rest

During Active Rest subject’s HR had to be 50-60% of

HRR

The ETM was set to simulate 9,000 feet at altitude

Study #2 Results
No significant difference in VO2 max between the
control group and the experimental group

ETM did not produce or simulate the effects of

altitude training
Study #3
“Effects of Wearing the Elevation Training Mask on
Aerobic Capacity, Lung Function and Hematological
Values” (John P Porcari, 2016)

Twenty four subjects (16 Male, 8 Female) from the

University of Wisconsin - La Crosse

Mask Control

Age (years) Male = 22.9 Male = 21.0

Female = 21.0 Female = 20.8

Height (m) Male = 1.78 Male = 1.85

Female = 1.65 Female = 1.69

Weight (kg) Male = 82.4 Male = 83.8

Female = 58.8 Female = 66.1

BMI Male = 25.9 Male = 24.4

Female = 21.6 Female = 23.2
Study #3 Cont.
Subjects were tested for VO2 Max and RBC
concentration

Initially completed an V02 Max test on cycle

ergometer

Hematocrit concentration were tested using an

capillary tube and Microhematocrit Centrifuge

Began at 25 Watts for 3 minutes

Workload was increased by 25 every minute until

volitional fatigue
Study #3 Cont.
Subjects were ranked based off of the preliminary VO2
max test

Divided into 2 groups the Control Group and Mask

Group

Training Sessions were held twice per week and 30

minutes in length

Training consisted of 10, 30 seconds stages at PPO

90 seconds of active recovery (25 Watts) in between

stages

Both HR and RPE were recorded at the end of every

interval
Study #3 Intensity
Training intensity was based on subjects RPE during
stage 10 of the previous workout

In the Control group RPE <5 PO was increased by .5 kg

In the Mask Group RPE <7 PO was increased by .5 kg

Weeks Altitude (m)

1 914

2 1829

3&4 2743

5&6 3658
Study #3 Results
Both groups had significant increases in VO2 Max and
PPO

There was no significant difference in the magnitude

of improvement between the control group (13.5%)
and the Mask group (16.5%)
Possible
The subjects only spent limited time in hypoxic
conditions

Explanations for According to an 1999 study by Mattila and Rusko in

rejected claims order to obtain the benefits of acclimized altitude

training the athlete must spend at least 12 hours a day
for 3 weeks at 2100 - 2500 m

This exposure will induce a hypoxic condition

Stimulates the kidneys to produce EPO

Increase RBC production

EMT Conclusion
ETM claims to simulate High altitude training

No increase in VO2 Max

No changes in hematological values

Additional research and experiments must be done

Different methods or modalities must be used

References
1. Cress ML, Forrester K, Probst L, Foster C, Doberstein S, Porcari JP.
Effect of Wearing the Elevation Training Mask on Aerobic Capacity,
Lung Function, and Hematological Variables. Medicine & Science in
Sports & Exercise2016;48:1040–1.

2. Biggs, Nicole; England, Benjamin; Turcotte, Nicole; Cook, Melissa R.;

and Williams, Alyne L. (2017) "Effects of Simulated Altitude on
Maximal Oxygen Uptake and Inspiratory Fitness,"International Journal
of Exercise Science: Vol. 10 : Iss. 1, Pages 128 - 136. Available at:
https://digitalcommons.wku.edu/ijes/vol10/iss1/13

3. Warren BG, Bonnette RA, Spaniol FJ. The Effects of an Elevation Mask
on VO2 Max of Male Reserve Officers Training Corps Cadets
[Internet]. International Journal of Exercise Science2017;10(1):37–43.
[cited 2017 Feb 12 ] Available from: The Effects of an Elevation
Training Mask on VO2max of Male Reserve Officers Training Corps
Cadets