Does Training While Breathing Extra Oxygen Improve Fitness?
Yes. This systematic review of 7 studies found that hyperoxic training improves performance with a large effect (Cohen’s d = 1.79) and oxygen uptake with a medium effect (d = 0.57). Training with 60-100% oxygen for 3-6 weeks produced notable improvements compared to normal-air training.
While scientists have studied altitude training (low oxygen) for decades, training with extra oxygen (hyperoxia) is less researched. This review analyzed what happens when people train while breathing oxygen-enriched air over several weeks.
What the Data Show
Seven studies met the inclusion criteria, involving 97 participants (71 male, 26 female):
- Training duration: 3-6 weeks with 2-5 sessions per week
- Oxygen levels: 60-100% oxygen (normal air is 21%)
- Training types: Cycling (6 studies) and running (1 study)
- Performance improvement: Large effect size (d = 1.79) compared to normal training
- VO2peak improvement: Medium effect size (d = 0.57) compared to normal training
Four studies used high-intensity interval training. Three studies used constant submaximal exercise.
Dr. Kumar’s Take
This is fascinating research that flips the altitude training concept on its head. Instead of training with less oxygen to stress the body, you train with more oxygen to allow higher workloads. The logic is simple: if you can train harder because you have more oxygen available, that greater training stimulus might produce bigger adaptations when you return to normal conditions. The large effect size for performance is impressive, though we need more long-term studies.
How Hyperoxic Training Works
When you breathe extra oxygen during exercise:
- More oxygen dissolves in your blood (beyond what hemoglobin carries)
- Power output increases by 2-17% during both maximal and submaximal cycling
- Blood lactate levels drop at the same workload
- Perceived exertion decreases so exercise feels easier
- Neural drive improves helping muscles work harder
This allows athletes to train at higher intensities than they could in normal air. The researchers hypothesized that this greater training stimulus would translate to better performance even when training in normal conditions later.
The Evidence
Most studies measuring VO2peak (maximum oxygen uptake) showed improvements after hyperoxic training. Two studies found significantly greater VO2peak improvements with hyperoxic versus normal training.
Performance improved in all hyperoxic training groups. Effect sizes ranged from small negative to large positive across studies, but the average was strongly positive.
Important Limitations
The research base is limited:
- Only 7 studies met inclusion criteria
- Studies ranged from 1996 to 2016
- Total participant pool was relatively small (97 people)
- Long-term effects and health implications are unknown
- Different study designs make direct comparisons difficult
Practical Takeaways
- Training with supplemental oxygen may enhance performance adaptations
- Benefits seen with 3-6 weeks of training, 2-5 sessions per week
- Both interval training and continuous exercise showed benefits
- More research needed on optimal protocols and long-term effects
Related Studies and Research
- Hyperbaric oxygen therapy and cancer—a review
- Oxygen therapy in traditional and immunotherapeutic treatment protocols of cancer patients: current reality and future prospects
- Tumor oxygenation and survival rates (22 sarcoma patients)
- The Effects of Hyperoxia on Sea-Level Exercise Performance, Training, and Recovery: A Meta-Analysis
FAQs
How much extra oxygen is used in hyperoxic training?
Studies used 60-100% oxygen compared to the 21% oxygen in normal air. The higher concentrations showed stronger effects.
How long does it take to see benefits?
The studies reviewed showed improvements after 3-6 weeks of training with 2-5 sessions per week.
Is hyperoxic training safe?
Short-term use in controlled settings appears safe, but long-term health effects haven’t been well studied. Always work with qualified professionals.
How much better is hyperoxic training than normal training?
The review found a large effect size (1.79) for performance improvements, meaning hyperoxic training produced substantially better results than normal training in most studies.
Bottom Line
This systematic review demonstrates that training while breathing oxygen-enriched air (60-100% oxygen) for 3-6 weeks can significantly improve athletic performance and maximum oxygen uptake. The improvements appear larger than those from training in normal air, likely because the extra oxygen allows higher training intensities. While promising, more research is needed to understand the optimal protocols and ensure long-term safety of hyperoxic training approaches.
