Yüksek İrtifa Antrenmanlarının Sporcu Performansına Katkıları: “Yaşa‑Yüksekte, Antrenman Yap‑Alçakta (Lhtl)” Modelinin Analizi

Contributions Of High-Altitude Training To Athlete Performance: Analysis Of The “Live-High, Train-Low (Lhtl)” Model

Şahin YAKIŞAN

¹Atatürk Üniversitesi, Kış Sporları ve Spor Bilimleri Enstitüsü

Doi: https://doi.org/10.5281/zenodo.21251211

https://www.ijoss.org/Archive/v3-i2/ijoss-Volume3-issue2-23.pdf

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Received / Gönderim: 02.04.2026 Accepted / Kabul: 12.06.2026 Published / Yayın: 23.06.2026

ÖZ

Yüksek irtifa ve/veya hipoksik antrenman, dayanıklılık başta olmak üzere çeşitli spor branşlarında performansı artırmak amacıyla sıklıkla başvurulan bir yöntemdir. “Yaşa‑Yüksekte, Antrenman Yap‑Alçakta” (Live High‑Train Low; LHTL) modeli, sporcuların gece/gündüz önemli bir kısmını orta irtifada (genellikle 1.800–2.500 m) geçirirken yüksek şiddetli antrenmanlarını deniz seviyesine yakın koşullarda sürdürmesini içerir (Levine & Stray‑Gundersen, 1997; 2001). Bu derleme; LHTL’nin fizyolojik temellerini, uygulama parametrelerini (irtifa, maruziyet süresi ve dozu), performans çıktıları üzerindeki etkilerini, farklı spor branşlarına yansımalarını, yan etkilerini ve etik/tüzel boyutunu güncel kanıtlarla özetlemeyi amaçlamaktadır (Chapman, 2009; Millet et al., 2010; McLean et al., 2014; Hauser et al., 2023). Toplam hemoglobin kütlesinde artış, eritropoietin yanıtı ve oksijen taşıma kapasitesindeki gelişmeler LHTL’nin başlıca mekanizmalarıdır (Ainslie et al., 2022). Son yıllardaki meta‑analizler, LHTL ve diğer hipoksik paradigmaların hemoglobin (ve hemoglobin kütlesi) üzerinde anlamlı artış sağlayabildiğini; VO₂maks üzerindeki etkinin ise bağlamsal ve heterojen olduğunu; buna karşın deneme/performans testlerinde küçük‑orta büyüklükte gelişmelerin daha tutarlı görüldüğünü bildirmektedir (Park et al., 2023; Saugy et al., 2014).

Anahtar Kelimeler: Hipoksi, irtifa antrenmanı, LHTL, Hemoglobin kütlesi, Eritropoietin, VO₂maks, Dayanıklılık performansı.

Abstract

High‑altitude and/or hypoxic training is a widely used method to improve performance, particularly in endurance sports. The “Live High‑Train Low” (LHTL) model involves athletes spending a significant portion of their day and night at moderate altitude (usually 1,800–2,500 m), while maintaining high‑intensity training sessions at or near sea level (Levine & Stray‑Gundersen, 1997; 2001). This review aims to summarize the physiological basis of LHTL, application parameters (altitude, exposure duration and dose), effects on performance outcomes, implications across different sports disciplines, side effects, and ethical/legal considerations, based on current evidence (Chapman, 2009; Millet et al., 2010; McLean et al., 2014; Hauser et al., 2023). Increases in total hemoglobin mass, erythropoietin response, and improvements in oxygen transport capacity are the primary mechanisms of LHTL (Ainslie et al., 2022). Recent meta‑analyses indicate that LHTL and other hypoxic paradigms can significantly increase hemoglobin mass, while effects on VO₂max are more context‑dependent and heterogeneous; however, small‑to‑moderate improvements in trial/performance outcomes appear more consistent (Park et al., 2023; Saugy et al., 2014).   

Keywords Hypoxia, Altitude training, LHTL, Hemoglobin mass, Erythropoietin, VO₂max, Endurance performance

How to Cite This Article

APA 7

Yakışan, Ş. (2026). Yüksek İrtifa Antrenmanlarının Sporcu Performansına Katkıları: “Yaşa‑Yüksekte, Antrenman Yap‑Alçakta (Lhtl)” Modelinin Analizi. International Journal of Health, Exercise, and Sport Sciences (IJOSS), 3(2), 738–747. https://www.ijoss.org/Archive/v3-i2/ijoss-Volume3-issue2-23.pdf

Vancouver

Yakışan Ş. Yüksek İrtifa Antrenmanlarının Sporcu Performansına Katkıları: “Yaşa‑Yüksekte, Antrenman Yap‑Alçakta (Lhtl)” Modelinin Analizi. Int J Health Exerc Sport Sci (IJOSS). 2026;3(2):738–747. Available from: https://www.ijoss.org/Archive/v3-i2/ijoss-Volume3-issue2-23.pdf

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