The Rundown on Swimming and Altitude Training

November 30, 2023

Ever since the 1968 Summer Olympics in Mexico City (7,382 feet), altitude training has become essential to an elite endurance athlete's exercise program. At those Games, athletes who lived in high-altitude regions performed better in endurance events than athletes from lower elevations.

So does altitude training work for swimmers? It can, but the research is more mixed than it is for runners and cyclists. In the largest controlled study of elite swimmers, the Altitude Project, living at altitude while training at both high and low elevations produced the best results, and swimmers needed time back at sea level to see the full benefit.

Quick Facts

Why it works: living at altitude increases red blood cell mass and hemoglobin, improving oxygen delivery to the muscles
Best approach for swimmers: live high, train both high and low
Typical training block: three to four weeks at altitude
Recovery: one to four weeks at sea level before competition
Mammoth Lakes elevation: 7,880 feet

Why Endurance Athletes Train at Altitude

Since the 1968 Games, researchers have studied altitude training extensively in endurance sports, and the basic science is well established.

Endurance athletes who train at altitude benefit from an increased red blood cell count and higher levels of hemoglobin, the protein that carries oxygen through the blood. Together, these adaptations improve how efficiently the body delivers oxygen to working muscles, so the athlete can perform better at lower elevations. For a closer look at how your body responds to thin air, read your heart, lungs and blood chemistry don't know the difference.

Is Altitude Training Different for Swimmers?

Most scientific studies focus on running and cycling, and the effect of altitude training has been less certain in swimming. The sport differs from other endurance sports in its style of conditioning.

A large part of training for elite swimmers is performed in high-intensity intervals and strength work. The most successful long-distance running and cycling programs typically balance low-intensity aerobic training with high-intensity threshold workouts, as well as strength training. That heavy emphasis on intensity makes it harder for swimmers to maintain their training load at altitude, where the same effort feels harder.

What the Altitude Project Found

To test whether swimmers see the same benefits as other endurance athletes, the Sport Sciences Research Group in Barcelona, Spain, created The Altitude Project. The results were published in Medicine and Science in Sports and Exercise, the journal of the American College of Sports Medicine.

The study followed 61 international elite swimmers who maintained their individual training schedules. Researchers divided them into four controlled groups, each exposed to different conditions:

Living and training at moderate altitude (7,600 feet) for four weeks
The same program for three weeks
Living at altitude (7,600 feet) and training at both moderate and low altitude (2,260 feet) for four weeks
Living and training near sea level (600 feet) for four weeks

After three to four weeks of training at altitude, swimmers showed mixed results. The combination of living at high altitude while training at both high and low elevations produced the best results.

All test groups, including the sea-level group, improved their performance after one to four weeks of sea-level recovery. The takeaway for swimmers and coaches: the live-high, train-high-and-low approach shows the most promise, and because of the intensity of a swimmer's training program, sea-level recovery time before competition is essential to get the most out of it.

Altitude Training in Mammoth Lakes

Mammoth Lakes has long attracted endurance athletes looking for the right mix of elevation and terrain.

Josh Cox, the American record holder in the 50K and a four-time Olympic Trials qualifier in the marathon, saw immediate results when he moved to Mammoth Lakes. The town sits at 7,880 feet, which is considered ideal for altitude training, and the surrounding area offers a range of elevations from 4,800 feet to 8,900 feet for a variety of training intensities. That range makes Mammoth Lakes a natural fit for the live-high, train-low approach the Altitude Project found most effective.

"After thirty days your body adjusts, and you get a blood adaptation," says Cox. "So when you leave (altitude) you are basically supercharged."

Tips for Your First Days at Altitude

Even elite athletes need time to adjust when they arrive in Mammoth Lakes.

Plan lighter workouts for your first few days, drink more water than usual, and pay attention to sleep and recovery. Expect your usual paces and intervals to feel harder at first. Get more advice in our high altitude tips, and if you're bringing the whole family, read our family-friendly tips for adjusting to high altitude.

Plan Your Altitude Training Trip

A proper altitude training block takes three to four weeks, so you'll want a home base that works for a longer stay. Condos and vacation rentals with kitchens make it easier to fuel your training, and many properties offer extended-stay rates. Browse lodging in Mammoth Lakes to plan your stay.

FAQ

Does altitude training work for swimmers?

It can. In the Altitude Project, elite swimmers who lived at altitude and trained at both high and low elevations saw the best results. The benefits showed up after swimmers returned to sea level to recover.

How long should swimmers train at altitude?

Most altitude training blocks last three to four weeks. Research on elite swimmers suggests following that block with one to four weeks at sea level before competing.

What is live high, train low?

Live high, train low means living at altitude to trigger the body's blood adaptations while doing some or all training at lower elevation, where athletes can maintain higher training intensity.

What elevation is best for altitude training?

Many athletes and coaches consider elevations between about 6,500 and 8,200 feet ideal for altitude training. Mammoth Lakes sits at 7,880 feet.

Why do athletes train in Mammoth Lakes?

Mammoth Lakes sits at an elevation considered ideal for altitude training, and the surrounding area offers a wide range of elevations for varying training intensity.

Author

Monica Prelle

Monica Prelle is an outdoors, wine, and travel writer who would rather be running, climbing, or mountain biking.