Three free calculators built on exercise physiology research — to help you train at the right intensity, fuel correctly, and race smart above sea level.
The most comprehensive tool we offer. Answer a few questions about your activity, fitness profile, and target elevation — and get a full personalized report including oxygen availability, expected performance impact, AMS risk, hydration targets, acclimatization timeline, and adjusted training zones.
Heart rate at altitude: HR zones (in BPM) don't shift — your max HR stays the same. But HR runs higher for equivalent effort, especially above 8,000 ft. Use power or pace to set intensity, and treat elevated HR as a warning sign to back off.
Enter your altitude, metric type, and current training values to get altitude-calibrated zones.
Methodology: Performance reductions are calculated using VO₂ max reduction models (Wehrlin & Hallen, 2006) applied to sport-specific aerobic dependency factors. Zone boundaries use the 5-zone Coggan/Allen model for cycling and equivalent lactate-threshold zones for running. Training volume recommendations are based on ACSM altitude training guidelines.
Iron — critical for EPO-driven RBC production. Deficiency nullifies altitude benefits.
Vitamin C — enhances iron absorption by 2–3× when consumed together.
B12 & Folate — co-factors in red blood cell synthesis. Support iron with these.
Antioxidants — altitude increases oxidative stress. Vitamin E and polyphenols help buffer this.
Enter your altitude, body weight, and training load to get personalized hydration, caloric, and micronutrient targets.
Methodology: Hydration calculations are based on baseline recommendations (0.5 oz/lb bodyweight) adjusted for altitude-induced respiratory moisture loss (~6% per 1,000m above 1,000m), training load, and temperature. Caloric adjustments reflect altitude-driven BMR increases. Iron recommendations reflect the additional demand for EPO-stimulated erythropoiesis above 1,500m. These are estimates — individual variation is significant. Consult a sports dietitian for clinical guidance.