Training in the high-altitude rush – What the mountains do to your body
Why exercise at high altitudes in the Alps changes more than just the view
It often starts with your breathing. It becomes shallower, faster, more demanding – even on the very first ascent to 1,500 metres above sea level. Anyone who regularly ventures into the mountains soon realises that different rules apply here. And that is precisely what makes training in alpine regions so special – and so effective. For the thinner air, the changeable climate and the physical topography of the mountains affect the body in fascinating ways: physiologically, psychologically – and sometimes even philosophically.
Altitude training: What happens in the body?
At altitudes of around 1,500 to 2,000 metres above sea level, the partial pressure of oxygen in the air we breathe begins to drop significantly. The result: the body receives less oxygen per breath – leading to moderate hypoxia. To counteract this, the body activates a series of adaptive mechanisms:
- Increase in respiratory rate (known as hypoxic ventilation)
- Increase in heart rate and cardiac output
- Increased production of erythropoietin (EPO) – a hormone that stimulates the production of red blood cells
- Long-term improvement in oxygen uptake and utilisation
These responses mean that training at altitude – when done in the right amounts – provides a highly effective stimulus for the cardiovascular system and the muscles.
Several studies (including those published in the Journal of Applied Physiology) show that regular stays and training at moderate altitudes (1,800–2,500 m) can improve aerobic endurance. Mitochondrial biogenesis – in other words, the formation of new ‘powerhouses’ in the muscle cells – is also promoted. The body learns to function more efficiently with less oxygen.
Mental strength through mountain air
However, the effects of exercise in the Alps extend far beyond cellular physiology. Numerous studies in the fields of environmental psychology and sports psychiatry demonstrate that exercise in nature – particularly in the mountains – can measurably reduce stress, improve cognitive function and even alleviate symptoms of depression.
The combination of physical exertion, focused movement and sweeping views leads to a state of heightened mindfulness. Many athletes describe this feeling as ‘clarity’ or a ‘mental reset’ – a state that is difficult to achieve in everyday life.
Forms of training involving altitude
Depending on your fitness level, different types of exercise are suitable for moderate intensity:
- Trail running & mountain running: High-intensity training to improve coordination, running economy and endurance.
- Mountain biking: Particularly effective when going uphill – it works large muscle groups and boosts the metabolism
- Alpine hiking (with poles if required): Ideal for basic training at a low heart rate. Can provide excellent basic endurance training, particularly when combined with intervals.
- Outdoor functional workouts: Unstable surfaces, the challenge of height and fresh air create a particularly intense training stimulus.
The key here is progression: those who allow their bodies to acclimatise to the altitude gradually reap more lasting benefits – and avoid overexertion.
Particularly interesting: the effects often last for weeks, even after returning to lower altitudes. Many elite athletes make specific use of this fact during training camps.
Where the sensation of height is particularly intense
Regions such as the Pinzgau, the Wilder Kaiser region, the Hohe Tauern, the Hochpustertal, the Zugspitze region or the South Tyrolean Eisack Valley offer the perfect conditions for active high-altitude training – with trails offering spectacular views, varied elevation profiles and genuine contact with nature.
Images: Tourism organisations IDM Südtirol-Alto Adige, Hochkönig, Saalfelden-Leogang, Tiroler Zugspitz Arena, Wilder Kaiser
Between performance and recovery
What really makes training in the mountains so special is the combination of intensity and tranquillity. Whilst the body is working against the incline and gravity, a sense of mental lightness often begins to take hold within. The mountains offer resistance – and vastness. Those who venture high up often return with a greater sense of inner peace.
Five sports medicine-based tips for training at altitude
- Gradual acclimatisation: Start with gentle sessions. It takes the body 2–3 days to get used to the altitude.
- Monitor your heart rate: Your heart rate will be higher at altitude. Stick to lower intensity zones than you would on flat ground.
- Don’t forget to stay hydrated: The air is drier at high altitudes – drink at least 0.5 litres more per day.
- Step up your UV protection: UV radiation increases by around 10–15 per cent for every 1,000 metres of altitude. Sun cream and sunglasses are essential.
- Allow time for recovery: Sleep, nutrition and active recovery (e.g. stretching, mobility exercises) are essential, as the body is under greater strain at altitude.