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High-altitude training

High-altitude training at the Pajulahti Campus

The Pajulahti campus is one of the few places in Finland where an athlete or competitive fitness enthusiast can benefit from altitude effects to enhance oxygen transport capacity. A sufficiently long exposure to hypoxia (staying in an altitude room) can increase hemoglobin mass and thus improve aerobic endurance. 

High-altitude training stresses the body more than training under normal conditions, and it may involve risks. Therefore, the training background must be intact and strong before the hypoxia period. During exposure, training should be modified and lightened if necessary. Weight loss during the period is not recommended. 

Before you come to a high-altitude camp, we recommend that the athlete has a working plan for the altitude period, created in collaboration with experts. Regarding background, a blood test is important to determine red blood cell values, ferritin levels, and the need for iron supplementation. 

During the high-altitude camp, it is good to balance the load by sleeping more, increasing carbohydrate intake, and drinking enough. It is advisable to keep the workouts lighter than normal for the first few days. Monitoring load and recovery is recommended, and measuring blood oxygen saturation helps assess the body's adaptation to hypoxia. Daily weighing and monitoring urine color can help prevent energy deficits and dehydration. In addition to iron supplements, antioxidant and immune support supplements may be considered due to higher oxidative stress. 

If you want more information about our altitude accommodations or need advice on hypoxia dosing, you can call the altitude on-call service at +358 447755225 or send a message to alppistaff@kolmekampusta.fi. For reservations, please contact our sales representative Jaakko Erkinheimo (tel. +358 447755215, jaakko.erkinheimo@kolmekampusta.fi).  

 

Training opportunity in the altitude training room

Based on research evidence, you can prolong the responses brought by the hypoxia period by training at altitude (approx. 1-2 times/week, 1 hour at a time) after the hypoxia period. The altitude training room can be utilized for this purpose, which is equipped with a variety of cardiovascular equipment: a Woodway treadmill (22 km/h; incline 0-15%), Gymstick Pro double-push ergometer, Wattbike cycling ergometer, and a spinning bike. The training room can be reserved for one person at a time for 1-2 hours.  

Instructions for Chalet Guests

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Reading the quick guide below will help you get the most out of your hypoxia camp in Pajulahti. 

Practical instructions for Pajulahti alpine lodge customer  

Room conditions
  • The most important information is that only the bedroom is set to hypoxic conditions. The bathroom and vestibule remain at sea level. 
    Therefore, always keep the terrace and vestibule doors closed when possible.
  • The altitude reading shown by the condition sensor can differ by up to 200 meters from the target altitude, which is normal. So, there is no need to worry. If the reading deviates more than 200 meters from the target and you can't find the reason (e.g., an open window), contact the alpine staff.
  • The alpine staff monitors room conditions daily with a remotely readable oxygen sensor and adjusts the altitude if necessary. 
Training room Puistopaju C, room 9C105. The altitude is permanently set at 1800 meters unless otherwise requested. 
Equipment available to you
  • Woodway treadmill
  • Gymstick Pro ski ergometer
  • Wattbike cycle ergometer and spinning bike
  • Scale for monitoring body weight changes
  • Pulse oximeter for monitoring blood oxygen saturation
  • Massage table and exercise mat
  • Washing machine, dryer, and laundry detergent 
Use of the training room
  • You can access the room with your room key. Reserve the space in advance using the list on the vestibule door of the training room.
  • Only one customer can be in the room at a time.
  • Clean your hands before entering the room and remember to wipe off sweat after your workout. Open the back door for 1-2 minutes for ventilation after training.

Contact information 

  • For matters related to hypoxic room conditions: Alpine staff +358 447755225 (calls only)
  • For other matters: Reception +358 447755313 

 

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