Every individual is unique, so there is no standardized answer to the optimal duration, frequency, and intensity of IHHT. It depends on your personal circumstances, goals, body responses, and potential side effects. However, here are some general recommendations:
Duration: A typical IHHT session usually lasts 30 to 50 minutes, with hypoxia and hyperoxia phases lasting approximately 3-5 minutes each.
Frequency: For a training period of four to six weeks, we ideally recommend two to three IHHT sessions per week, allowing your body enough time for adaptation and recovery.
Intensity: During the hypoxia phases, the oxygen concentration is typically between 10% and 15%, equivalent to a simulated altitude of around 3,000 to 5,000 meters.