Heat vs altitude for increasing haemoglobin mass🩸
Which method comes out on top.
Altitude or heat training to increase haemoglobin mass and endurance exercise performance in elite sport
Study Details
Both heat and altitude training aim to boost haemoglobin mass (Hbmass)…
…improving oxygen transport and endurance performance 🫁
But which is better? 🧐
This new review paper summarised and compared the avalaible evidence for both…
🌡️ Heat training
⛰️ High-altitude training
…for increasing haemoglobin mass in elite sport.
Here are the key takeaway points ⬇️
Key Findings
ALTITUDE TRAINING ⛰️
🏔️ 3–4 weeks “live high–train high/low”
📈 Hbmass increased in around 2 of 3 studies
🏃♂️ Performance improved in less than half of studies
📉 Hbmass declines quickly once back at sea level
⏱️ Gains are highly variable between athletes
⚠️ Many studies lack controls and use small sample sizes
HEAT TRAINING 🔥
🌡️ 3–5 weeks of exercise in heat or using heat suits
📈 Hbmass robustly increases in most studies (4 of 6)
💪 Performance gains are small but consistent - earlier studies may have been underpowered
♻️ Hbmass can be maintained with ongoing low-dose sessions
👕 Can be done via overdressing or heat chambers enhancing practicality
👫 Works similarly in both men and women
HEAD-TO-HEAD ⚖️
⛰️ Altitude: variable Hbmass response and uncertain performance benefit
🌡️ Heat: consistent Hbmass increase with modest performance gain
💧 Mechanism: heat expands plasma volume, stimulating red blood cell production
🧩 Potential combo: heat expands plasma, altitude reduces it, but synergy not yet proven
🗣️ Bottom line: heat training is a robust, accessible alternative to altitude, though effects are smaller
Conclusion
Altitude training is a classic but unpredictable method, while heat training is reliable yet modest in its effects 🧐
Both raise haemoglobin mass, but the best choice depends on individual response and environment ✅
Reference
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP287700?campaign=wolearlyview
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