Altitude Training

Cycling is a great low-impact cardiovascular exercise that improves your lung capacity and circulation while at the same time developing strength endurance of the lower body. 

This is why Spin cycle classes, Pelaton, and Soul cycle classes have become so popular. However, while spin cycling is a great high-intensity workout, you are riding on bikes with manual resistance to a generic workout without individualised targets. 

Intensity is managed through “feel” rather than strict markers of power, cadence, and heart rate.

Here at AI, we use state-of-the-art Watt bikes in our Altitude sessions.  This enables you to gauge intensity based on your Functional Threshold Power (FTP) testing and using personalised training zones for your current fitness level. Now that’s smart!



How Does Our Room Work?

Put simply, our room uses compressors that pump additional nitrogen into the room, which lowers the % of oxygen in the room from 20.9% to anywhere between 17% – 14% (depending on distance above sea level). Given there is less oxygen available in the room, your heart will need to work harder to maintain work output. This type of altitude room is called a Normobaric chamber, as the main aim is to extract oxygen and increase the amount of nitrogen present in the air.

Science-Backed Training

Training at altitude is a regular strategy utilised in the workout regime of professional athletes including Olympians and endurance athletes.  The physiological process your body goes through when in an oxygen-deficient environment depends on the time of exposure. Despite the listed scientific descriptions below of changes, just know that training at altitude is a good way to get fitter quicker, and you can train at a lower intensity with higher physiological demand (great in rehabilitation setting).


Acute Effects (Minutes – Hours)

  • Increased resting & submaximal heart rate which results in increased oxygen transport to tissue
  • Increased blood pressure which increases vascular resistance
  • Increases hormone secretion which increases lactate production at lower intensities
  • Increases metabolism to aid weight-loss

Acclimation to Altitude (Weeks – Months)

  • Decreased plasma volume (increased haemoglobin, red blood cells, and haematocrit) which improves O2 carrying capacity of blood (result? Increased fitness)
  • Increased size & number of mitochondria results in improved muscle biochemistry
  • Decreased hormone production (vs. acute exposure) which lowers lactate production (sustain higher intensity efforts for longer)
  • Increases muscle vascularity (result? Improved O2 transportation

Also, when you train at altitude you are exposed to higher atmospheric pressure which lowers oxygen levels.  This environment triggers an increase in the hormone Erythropoietin (EPO) which controls red blood cell production. A flood of EPO is released into our bodies that leads to an increase in the number of oxygen-carrying red blood cells. This means your body becomes more efficient by using oxygen as fuel so you can get fitter, faster.

Session Options

8 Week Package: 2 x Sessions p/wk Tues & Thurs 9am-10am OR Mon & Wed 6pm-7pm

Non-Member | $449* ($25.00 per session) 

Member | $299* ($18.00 per session)

*Total payment required upfront at the time of booking

* Starts Monday the 28th of February ending 24th April



Suitable for all fitness levels, you will receive:

  • FTP and Altitude Tolerance Testing and an assigned training program through Watt Bike app to help you achieve your goals
  • Dedicated access to our fully equipped altitude room including state-of-the-art Watt bikes
  • Strength & Conditioning Coach to guide and motivate you through your workout
  • Retest at the end of your 8-week block

Find out what cycling at altitude can do for you!