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A Typical Altitude Coached Session

Thomas Potter

Updated: Oct 14, 2024

Our coached altitude spin sessions are ran between 2300meter and 2700meters. This is the optimal height for HIT as riders are still able to recover between intervals but still gain huge benefits from the reduced oxygen levels.



The key to high intensity training (HIT) is to keep the duration of the intervals low but the intensity high. This is ideal for Altitude training as a lot of the intervals will be anaerobic, meaning oxygen is not required to fuel the effort. Your body will then be put into an oxygen deficit where you'll be forced to work extra hard to recovery from the effort as you'll be at Altitude.


Our HIT Coached Altitude Spin Classes will be roughly an hour in length. Containing a warm up, cool down, and a mixed of Intervals varying in length.


1. Warm Up


A warm up is used to get the body gradually used to the oxygen, intensity and the temperature of the room.


2 Minutes Zone 2 (Easy)

2 Minutes Zone 3 (Medium)

2 Minutes Zone 4 (Hard)

1 Minute Recovery


15-second ramp Up

45 seconds recovery

Repeat x2


5 seconds sprint

55 seconds recovery

Repeat x3


Warm up complete, time to move on to the Intervals


Interval Set 1 Example


15-seconds hard

15-seconds recovery

Repeat until failure

Short efforts followed by short recovery.

Interval Set 2 Example


30 seconds hill climb - out the saddle, on full resistance.

1:30 minute recovery

Repeat x4


Interval Set 3 Example


Pyramid set

30 seconds hard

20 seconds hard

10-seconds hard

5 seconds hard

1 minute recovery at the top

Repeat in reverse order (20 seconds recovery between each effort.


Interval Set 4 Example


40 Seconds hard in the Time Trial Position

2 minutes recovery

Repeat x4


5 Minutes easy spin to finish off.


Short sharp effort are the way forward at altitude. Putting the body into oxygen deficit, to gain performance adaptations for all fitness challenges.




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BOXD Altitude, Unit 2, Springwell Point, Springwell Road, Leeds, LS121AF

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