We train everywhere, regardless of temperature and altitude, but have you ever wondered if any of these climates are better than others? Which ones are more helpful if we want to keep on improving our game?
The truth is, each extreme environment – whether it be the heat, cold, or altitude – triggers a unique response in your body which will translate into different types of benefits to come with each new challenge. That being said, training in extremes can be dangerous, and you need to make sure you’re prepared first. take a look at this article about how to start your routine correctly:
Let’s see which one could be your secret to success.
Heat training: turning things up
Heat training may feel awful, but there are actually a few benefits that are interesting to take into account. According to Fleet Feet, heat training can:
- Increase cardiac output (the quantity of blood pumped by the heart)
- Increase plasma volume (the liquid component of your blood)
- Increase VO2 max (the maximum amount of oxygen your body can take in and use during exercise)
- Lower your internal thermostat
These benefits are pretty similar to training at altitude, but heat is a lot more accessible than a mountain.
The Science Behind the Benefits
Heat training works differently than altitude training, although the main outcome – increased oxygen delivery to muscles – is the same. While altitude creates additional red blood cells, training in the heat increases your blood plasma volume, which enhances circulation, oxygen delivery, and results in a higher VO2 max at a given effort level.
Both heat and altitude trigger the body’s heat shock response, producing proteins that defend cells from stress-induced damage. This creates what scientists call “cross acclimation” – meaning heat training can actually help prepare you for altitude. The two go hand in hand.
Pros and Cons of Heat Training
Pros:
- More accessible than altitude training for most people
- Faster adaptation time (8-14 days vs. 3-4 weeks for altitude)
- Increases cardiac output and plasma volume
- Improves VO2 max and running economy
- Benefits last for months with consistent training
- Helps you perform better in all temperatures
Cons:
- High risk of heat exhaustion or heat stroke if done incorrectly
- Requires careful hydration and electrolyte management
- Can be mentally draining and uncomfortable
- Need to significantly reduce pace during adaptation period
- Isn’t suitable for everyone, especially those with certain health conditions
Cold Exposure: Keeping Things Chill
While cold exposure might not be the first thing that comes to mind for improving performance, more and more people are starting to notice it as a useful tool.
Our bodies are designed to protect us from the cold, so as the temperature drops around us, they kick into overdrive to sharpen our focus, optimize energy use, and preserve our internal temperature to keep us both safe and functional.
Cold exposure includes activities such as cold showers, cold air exposure, applying ice packs, ice baths, swimming in cold water, and more.
Pros and Cons of Cold Exposure
Pros:
- Reduces muscle soreness and inflammation
- Speeds up recovery between training sessions
- Improves mental toughness and resilience
- Enhances sleep quality
- Accessible through ice baths, cold showers, or cryotherapy
- Can boost mood and emotional well-being
Cons:
- May temporarily impair muscle hypertrophy if done immediately after strength training
- Risk of hypothermia if exposure is too long or extreme
- Uncomfortable and requires mental commitment
- Not ideal as a primary performance enhancer (better for recovery)
- Can suppress immune function if overdone
Altitude Training: Life Up Top
At altitudes between 1,500m and 3,000m (roughly 5,000 to 10,000 feet), atmospheric pressure drops, making it harder for your body to transfer oxygen into your blood. According to a post from World Athletics, this is why people often feel so tired when they first get to high altitude.
In response, your brain triggers increased production of erythropoietin (EPO), which encourages your body to make more red blood cells to transport the available oxygen. Over the course of three to four weeks, your body will adapt and work more efficiently.
When you get back to sea level, the higher quantity of red blood cells gives you a natural boost, with additional oxygen available for aerobic performance.
The most effective approach to altitude training is known as the “live high, train low” method. What it entails is this: athletes live and sleep at around 8,000 feet to trigger red blood cell production, but they then train at elevations below 4,000 feet where air is less thin – so they can perform easier – but still have the extra oxygen in their blood cells from adapting to higher altitude.
Pros and Cons of Altitude Training
Pros:
- Increases red blood cell production and hemoglobin
- Improves VO2 max and aerobic capacity
- Enhances oxygen utilization efficiency
- Raises lactate threshold
- Benefits can last 10-14 days after returning to sea level
- Proven effective for elite endurance athletes
Cons:
- Requires access to high-altitude locations or expensive equipment
- Initial side effects include lethargy, headaches, and sleep difficulties
- Risk of acute mountain sickness above 3,000m
- It’s hard to maintain consistent training intensity at altitude
- It might not work for everyone due to genetic variability
- Requires 3-4 weeks minimum to see benefits
- Not beneficial for purely anaerobic/sprint athletes
Which one’s best?
Honestly, that depends on your goals, sport, and what you have access to.
Heat training is good for endurance athletes who race in hot conditions, but the adaptations help performance in all temperatures. It’s a practical option for most people since you can train pretty much anywhere during the summer or use saunas.
Cold exposure won’t directly boost your VO2 max, like heat or altitude will, but it’s great for reducing soreness, speeding recovery between hard sessions, and building psychological resilience. It works best as a complementary practice to what you already do.
Altitude training offers the most dramatic changes to one’s oxygen-carrying capacity, but it’s also very demanding and expensive, not to mention time consuming; you’ll need to take at least three weeks to train, if you want the best results.
Each one is beneficial in its own way, and the reality is that many athletes combine aspects of each type of training. For example, they might use heat training in the summer, cold exposure for recovery all year round, and then go do altitude training right before a competition.
Don’t just suffer the extremes for the fun of it; find out what works best for your situation and interests, and then go from there.
If you’d like to learn more about how to get the most out of the efforts you’re already putting in, check out some of our other articles: