IHT Factor — Coach Programming Cheat Sheet

IHT Factor · Coach Reference · Internal

Coach Programming Cheat Sheet

All session categories · formats · station types · flows · timing · IHT protocols · SpO₂ · CIP — sourced from IHT Factor Program Design Glossary

Source: IHT Factor Hypoxic Training Program Glossary (primary authority) + IHT Factor Drive documentation. All terms, category names, and protocol codes are approved IHT Factor terminology only.

1. Session Categories

2. Layouts + Architecture

3. Station Types

4. Flows + Timing

5. S&C Protocols

6. IHT + SpO₂ + Breath

7. CIP Protocol

Session Categories — Approved IHT Factor Names, Protocols & Primary Adaptation

Session Category	IHT Protocol Code	Full Protocol Name	Primary Physiological Goal	SpO₂ Target	Key Adaptation
DENSE-STRENGTH	HDST	Hypoxic Dense Strength Training	Maximises work density with heavy loads to build strength and push adaptive limits	78–85%	Max strength gains · IGF-1/GH surge · Type II fibre recruitment at altitude
VOLUME-STRENGTH	HIRT	Hypoxic Interval Resistance Training	High reps with short rest periods to amplify metabolic stress, blood flow, and hypertrophy	78–85%	Body recomposition · fat oxidation · hypertrophy accumulation · CPT1 pathway
CONDITIONING	HIT	Hypoxic Interval Training	Aerobic and anaerobic cardiovascular focus to boost endurance, metabolic efficiency, and lactate clearance	80–88%	VO₂max · EPO/RBC · lactate clearance · mitochondrial biogenesis
HYROX SIM	—	Hyrox Simulation (Open / Advanced)	Race-specific continuous pacing utilising 4-minute workstations to build a massive aerobic base	78–85%	Race aerobic base · station-specific endurance · sea-level performance advantage
PERFORMANCE	RSIH	Repeat Sprint in Hypoxia	Short max-effort sprint intervals to improve fast-twitch fibre recruitment, power, and recovery speed	75–82%	Anaerobic power · PCr resynthesis rate · repeat sprint recovery speed
POWER	HPT	Hypoxic Power Training	Boxing, pad work, and plyometrics to increase CNS adaptation, explosiveness, and cognitive resilience	75–82%	CNS power output · explosive performance · cognitive function under duress
HYBRID	Mixed	Mix of volume, strength, and conditioning	Combines multiple session aims in a single session; total work capacity per training hour	78–85%	Work capacity · recomposition · all HIF-1α pathways simultaneously
RECOVERY	IHE	Intermittent Hypoxic Exposure	Active recovery, mobility, and guided breathwork to regulate the nervous system	82–90%	HRV improvement · vagal tone · cortisol reduction · BDNF · DMN down-regulation

Session Category Intensity + Coaching Focus

DENSE-STRENGTH / HDST

Coach priority: 5RM tracking every session
SpO₂ action: CIP after every HYPO set
Load: 85–95% 1RM on HYPO station
Recovery: HIGH neural demand

VOLUME-STRENGTH / HIRT

Coach priority: Metabolic stress accumulation
Load: 50–70% 1RM, high reps
SpO₂: Should reach 78–82% by mid-session
Recovery: MEDIUM neural, HIGH metabolic

CONDITIONING / HIT

Coach priority: LO→HI→MAX cascade management
Metrics: Cals / Distance / RPM / Speed targets
SpO₂: Rapid drop; monitor every 5–8 mins
Recovery: MEDIUM — cardiovascular led

HYROX SIM

Coach priority: Metric targets + leaderboard
Switch mechanic: Metric completion or timer
Timer: 4:00 open per station (Advanced)
Recovery: VERY HIGH — race-level output

PERFORMANCE / RSIH

Format: YGIG · 15s MAX efforts
SpO₂: Lowest readings of the week
Coach: Count 15s · call switch · CIP every effort
Recovery: VERY HIGH — PCr depletion

POWER / HPT

Format: Boxing zones + machines + plyo
Protocol: BOXING COMBO flows
Coach: CNS precision under O₂ deficit
Recovery: VERY HIGH — CNS peak demand

HYBRID

Combines: Any 2+ session category elements
Common: YGIG pods / AMRAP pods / Superset pods
Flexibility: Highest programming creativity
Recovery: Varies by design

RECOVERY / IHE

Format: Mobility zone + LO machines + CIP circle
SpO₂: Entry-level only. No stress target.
Coach: Guided CIP group session as Zone C
Recovery: Mandatory for 8-week block architecture

Room Layout Variables — From IHT Factor Program Design Glossary

ROOM SECTIONS

1 Large Circuit — full room as one continuous racetrack
2 Identical (Mirrored) Sections — room split down the centre, both halves run the same programming simultaneously
3 Identical (Mirrored) Sections — room divided into 3 vertical lanes, maximum density format

POD LAYOUTS

Horizontal Pods — pods arranged side-by-side across the width of the room (L-to-R flow)
Vertical Pods — pods arranged depth-wise front-to-back of the room
Circuit Racetrack Flow — single continuous loop covering the whole room

ROTATION DIRECTION

Front-to-Back
Left-to-Right
Clockwise
Anti-clockwise
S-Shape Pattern

POD QUANTITY

2, 3, 4, 5, 6, 10, or up to 14 pods per room/section
Pod quantity is determined by: room section count × pods per section

STATIONS PER POD

1, 2, 3, 4, 5, 6, or 8 stations grouped together
Tri-station pods (3 stns) are the standard for DENSE-STRENGTH and VOLUME-STRENGTH

MEMBER DISTRIBUTION

1, 2, 3, or 4 members per station or pod simultaneously

Member Capacity by Format — Approved Configurations

Total Stations	Members/Station	Capacity	Common Session Format
12 stations	2 per station	24 members	Hyrox Sim (12-stn circuit) · DENSE-STRENGTH (4 vertical pods / 3-stn each)
14 stations	2 per station	28 members	14-station circuit formats
15 stations	2 per station	30 members	15-station circuit formats
16 stations	2 per station	32 members	Performance RSIH · Hyrox Advanced · Saturday circuits
12 stations	3 per station	36 members	High-capacity Saturday formats
18 stations	2 per station	36 members	3-section mirrored formats · large conditioning circuits

Range: Minimum 24 members per session · Maximum 36 members per session depending on format. MC (Modified Capacity) versions reduce station count and/or members per station for smaller classes.

Strength Station Types

HYP

HYPO

85–95% 1RM · 5–6 reps · Multi-joint compound only

TMP

TEMPO

60–70% 1RM · 8–12 reps · Eccentric/concentric TUT focus

VOL

VOLUME

50–60% 1RM · 15+ reps · Muscular failure

ISO

Static hold · contracted / half-length / fully lengthened

TRK

PROGRESSION TRACKING

5RM max weight OR Max Reps (BW e.g. pull-ups)

SHR

SHERPA / TRIBE

Spotting · support · motivation · active recovery breath

FUN

FUNCTIONAL

Bodyweight · stability · mobility · coordination

Station	Color	Load / Effort	Rep Range / Duration	Tempo	Exercise Type	Hypoxic Science Role
HYPO	Teal-Aqua	85–95% 1RM	5–6 reps	Explosive concentric	Multi-joint compound only: Squat, Deadlift, Row, Hip Thrust, Bench, Lunge	HIF-1α peak activation · IGF-1/GH surge · Type II fibre at altitude
TEMPO	Purple	60–70% 1RM	8–12 reps	3:1:3:0 or specified	Compound or isolation — strict tempo pacing, eccentric or concentric focus, TUT	TUT amplified by hypoxia · Type I + II recruitment · hypertrophy quality
VOLUME	Blue	50–60% 1RM	15+ reps · to failure	Moderate, continuous	Any — high rep sets to reach muscular failure and metabolic burn	CPT1 fat oxidation · metabolic stress · functional BFR equivalent
ISO	Grey	N/A	10s+ static hold	Unbroken static effort	Any — contracted, half-length, or full lengthened position maintaining resistance	TUT at low O₂ · motor unit endurance · deepens TEMPO-ISO-VOLUME flow
TRACKING	Teal outline	Max possible	5RM or Max Reps	Controlled	Primary tracked lift of the block — weight or bodyweight reps recorded	Progressive overload proof · 5RM × 1.16 = estimated 1RM
SHERPA	Teal outline	Partner	Active — all set	Assist as needed	Spotting, support, motivation, and active recovery breathing cues	Enables true max HYPO load · accountability · partner HRV benefit
FUNCTIONAL	Green	Bodyweight	Varies	Controlled	Bodyweight, stability, mobility, and coordination movements	CNS integration under hypoxia · motor pattern reinforcement

Conditioning Station Types + Output Benchmarks

LO-INTENSITY

LO-50% · 50% RPE · Nasal breathing only · SpO₂ primer

HI-INTENSITY

HI-75% · 70% RPE · High intensity · Aerobic/Anaerobic threshold

MAX

MAX-INTENSITY

MAX-100% · 100% RPE · Maximal sprint · Deepest SpO₂ dip

Station	Code	RPE Target	Duration	Calories (typical)	RPM / Speed	Distance	Hypoxic Role
LO-INTENSITY	LO-50%	50% RPE	45s+ steady state	16–20 / 45s	50–60% max RPM	150–200m	SpO₂ primer · CO₂ build via nasal breath · pre-HYPO hypoxic priming
HI-INTENSITY	HI-75%	70% RPE	25–45s	8–16 / 35s	75–80% max RPM	120–150m	Primary HIF-1α trigger · aerobic-anaerobic boundary · most adaptations per unit time
MAX-INTENSITY	MAX-100%	100% RPE	10–25s sprint	4–8 / 20s	95–140% max RPM	80–100m	Deepest SpO₂ dip · PCr depletion · RSIH peak stimulus · CIP must follow

Structural + Specialty Station Types

Station Type	Definition
COMBO	Combo-Station / Superset / Tri-Station: 2 or 3 exercises physically grouped together and performed back-to-back. Used in Advanced Hyrox and HYBRID sessions.
BOOST BATTLE	A team-based competitive conditioning element used to finish a pod. Members compete against each other or against a shared target. Creates race urgency.
LEAD	A station with a specific metric target (e.g., 20 Calories, full sled lane) that dictates when the entire pod or circuit rotates. Metric completion = rotation trigger.
EXIT	Exit Exercise / Finisher: A supplementary burnout movement done immediately after a main lift or at the end of a pod. Not a separate timer — executed within the remaining pod time.

LEAD Station in Hyrox Sim: Partner A works toward the metric target. When achieved, A calls "Switch!" and Partner B starts. If the open timer expires before the metric is reached, both partners note their deficit — this is the improvement benchmark for the following week's leaderboard.

COMBO Station: Links two exercises with no rest between them within a single timer block. Common in Hyrox Advanced — e.g., SkiErg 10 cals immediately into 5 Burpees, all within a 4:00 open timer. Models race transition fatigue.

EXIT / Finisher: Used at the end of pods to add a metabolic burnout stimulus without extending the session. Typically VOLUME or MAX — performed inside remaining pod timer.

Load Prescription Reference

STRENGTH LOADS (% 1RM):
85–95% = HYPO station (5–6 reps)
60–70% = TEMPO station (8–12 reps)
50–60% = VOLUME station (15+ reps · to failure)
Static = ISO station (10s+ hold)

5RM formula: 5RM × 1.16 = estimated 1RM

CONDITIONING EFFORT (RPE):
LO-50% = 50% RPE — nasal breathing enforced · steady state
HI-75% = 70% RPE — high intensity · aerobic/anaerobic capacity
MAX-100% = 100% RPE — all-out sprint · maximal anaerobic power

Target Metrics: Calories · Distance (m) · Speed (km/h) · RPM · Laps · Push/Pulls

Strength-Conditioning Signature Flows

LO-HYPO-TEMPO

LO-50%→ HYPO→ TEMPO

LO: 50% RPE nasal conditioning — drops SpO₂ before the heavy set. HYPO: 5–6 reps @ 85–95% 1RM under pre-existing O₂ debt = maximum IGF-1/GH response. TEMPO: 8–12 reps @ 70% 1RM — hypertrophy quality on residual hypoxia. Primary flow for DENSE-STRENGTH sessions.

HI-VOLUME-TEMPO

HI-75%→ VOLUME→ TEMPO

HI: 70% RPE conditioning drops SpO₂. VOLUME: 15–25 reps @ 50% 1RM — metabolic stress under hypoxia. TEMPO: 8–12 reps @ 70% 1RM — TUT quality close. Primary flow for VOLUME-STRENGTH / HIRT sessions.

HI-TEMPO-VOLUME

HI-75%→ TEMPO→ VOLUME

HI: Conditioning primer. TEMPO: 8–12 reps @ 70% 1RM while SpO₂ still dropping. VOLUME: 15–25 reps @ 50–60% 1RM — metabolic burnout close. Higher mean load than HI-VOLUME-TEMPO. Used in strength-conditioned HYBRID sessions.

Strength-Only Signature Flows

TEMPO-ISO-VOLUME

TEMPO→ ISO→ VOLUME

Maximum TUT flow. A 3-set sequence combining a tempo set, an isometric hold set, and a volume set leading to muscular failure. Used during Deload weeks (Wk3/7) and hypertrophy peak sessions.

TEMPO-MOD (Tempo Modification)

TEMPO+ Modifier

Specific pacing modifier applied to TEMPO stations: 2:1:3:0 (concentric:pause:eccentric:pause) · 1:1:2:0 · 5+ Sec Eccentric Focus. Written into the session plan alongside the station. Mandatory during Deload week at 60% starting load.

Conditioning-Only + CIP Flows

HI-LO (Intensity Adjust + Maintain Station Set Flow)

HI-75%→ LO-50%

Used within a conditioning station when two efforts of different intensities are performed at the same station. HI effort → brief LO recovery within one timer. Common in CONDITIONING / HIT sessions and Hyrox Sim active recovery moments.

MAX-ADAPT (Conscious Intervention Protocol Flow)

MAX-100%→ ★ ADAPT <85% SpO₂

MAX effort drops SpO₂ to lowest point → immediate CIP-guided breath protocol. Chemoreceptor recalibration under genuine physiological threat. Primary CIP trigger in PERFORMANCE / RSIH and Hyrox Sim sessions.

HI-ADAPT (Conscious Intervention Protocol Flow)

HI-75%→ ★ ADAPT <85% SpO₂

HI effort → CIP. Milder SpO₂ dip than MAX-ADAPT. Used in VOLUME-STRENGTH and CONDITIONING sessions where MAX stations are not programmed but CIP is still required.

Timing Structures — All Approved Values

Timer Types

Interval Set Timer — structured ON/OFF across all stations
Open Timer — pod or section circuit, self-managed reps within duration
EMOM — Every Minute On the Minute
Tabata Timer — end of workout challenges

Work Intervals (ON)

60s45s40s35s30s25s20s15s

Rest Intervals (OFF)

40s30s25s20s15s10s5s

Move Station (Switch)

20s15s10s5s

Transition Timers

15s Move20s Move30s Pod40s Pod45s Pod60s Pod90s Pod

Work / Rest Combos (Approved)

45/1540/2035/1530/1530/1025/1020/1020/20

Open Timer Durations

1:202:002:453:454:004:455:006:157:308:009:0010:0011:3012:30

Strength Training Principles + Advanced Protocols — Approved IHT Factor Methods

Protocol	Code	Mechanic	Science Basis	When to Deploy	Loud-Room Coach Cue
You Go, I Go	YGIG	Partner A works; Partner B actively recovers. Immediate swap on call.	Social accountability drives RPE. Active recovery breath cues from partner. Partner HRV benefit.	HYPO stations · PERFORMANCE RSIH · Hyrox Sim · POWER HPT	"Go!" / "Switch!" / "Your turn — everything!"
As Many Rounds/Reps As Possible	AMRAP	Self-paced output within the open timer. Track rounds or total reps.	Improves within-session pacing skill and between-session progression when tracked. Race pacing analogue.	HYBRID sessions · Hyrox Sim pods · Saturday SWEAT AMRAP	"How many rounds? Clock's still running."
Rest-Pause Method	REST-PAUSE	Train to failure → pause briefly → perform more reps to failure. Repeat 2–3×.	Extended TUT under metabolic stress. PCr partially resynthesizes → enables another failure set. TUT doubles.	VOLUME stations · HIRT Accumulation phase (Wks 1–2)	"Failure — count to 10 — go again."
Drop Sets	DROP SETS	Reach muscular failure → immediately reduce weight 20–30% → continue to failure.	Motor unit recruitment continues past initial failure. Sustained metabolic stress. Hypoxia amplifies lactate response.	VOLUME stations · Post-HYPO burnout · HIRT sessions	"Strip it — keep going!"
Supersets / Pre-Exhaustion	SUPERSETS	Two exercises back-to-back, no rest. Isolation before compound (pre-exhaust) or agonist-antagonist pairing.	Agonist-antagonist pairing maintains output with partial recovery. Pre-exhaust increases target muscle demand on compound.	HIRT · HYBRID MOVE Super Set · Upper/Lower pairs	"Straight into the next — no rest."
Pyramid Sets	PYRAMID	Ascending reps (12/10/8/6) or descending (6/8/10/12) across sets.	Progressive neuromuscular challenge across sets. ACC→INT continuum within one station.	DENSE-STRENGTH INT phase · 8WK periodization blocks	"Down in reps, up in load. Match it."
Absolute Muscular Failure Sequence	ABSOLUTE FAILURE	Forced reps → Negative reps (eccentric only) → Partial reps (lengthened) → Lengthened ISO (fully lengthened static hold) → Drop Set.	Recruits maximum motor units past all failure points. Strongest hypertrophy + neurological signal. For advanced members only.	Peak Stress Wks 6/10 only · VOLUME with advanced members · Partner always present	"One more — help it up. Now lower it. Strip it."
Alternating Exercise Each Set	ALT EXERCISE	Switching movements dynamically between sets — alternate exercises each set within the same station or pod.	Prevents accommodation. Maintains fresh neuromuscular recruitment. Adds variety within volume blocks.	VOLUME-STRENGTH sessions · HIRT circuits where alternation is programmed	"Different exercise this set — swap to [X]."
Boxing / Pads Combo Flow	BOXING COMBO	Guided striking sequences performed on pads or bags — coach or partner calls the combination.	CNS precision demands under hypoxic stress. Cognitive-motor coupling. HPT-specific protocol.	POWER / HPT sessions exclusively	"Jab-cross-hook! Go!"

Hypoxic Training Modalities — Approved IHT Factor Protocol Codes

Code	Full Name	Session Category	Primary Adaptation
HDST	Hypoxic Dense Strength Training	DENSE-STRENGTH	Max strength · IGF-1/GH surge · Type II fibre at altitude · HIF-1α peak
HIRT	Hypoxic Interval Resistance Training	VOLUME-STRENGTH	Metabolic stress · hypertrophy · fat oxidation · CPT1 pathway
HIT	Hypoxic Interval Training	CONDITIONING	VO₂max · EPO/RBC · lactate threshold · mitochondrial biogenesis
RSIH	Repeat Sprint in Hypoxia	PERFORMANCE	Fast-twitch recruitment · PCr resynthesis rate · repeat sprint recovery
HPT	Hypoxic Power Training	POWER	CNS power · explosive output · cognitive resilience under O₂ deficit
RTH	Resistance Training in Hypoxia	DENSE-STRENGTH / VOLUME-STRENGTH	Type II fibre at sub-maximal loads · IGF-1 amplified vs sea level · joint-safe progressive overload
IHE	Intermittent Hypoxic Exposure	RECOVERY	Vagal tone · HRV · BDNF · cortisol reduction · DMN down-regulation

SpO₂ Target Zones — Coach Action at Every Reading

SpO₂ Reading	Zone	What It Means	Coach Action	Verbal Cue (Loud Room)
> 90%	Below Zone	Hypoxic stimulus absent — not in adaptation range	Increase intensity OR implement nasal-only breathing OR reduce rest	"Over 90 — push harder or close your mouth."
85–90%	Approaching	Hypoxic stimulus building. Good for LO stations.	Maintain pace. Monitor. Approaching target range.	"Almost in the zone. Keep going."
78–85%	★ OPTIMAL ADAPTATION ZONE	HIF-1α activation occurring. This is the goal.	Maintain intensity. Anchor with CIP when appropriate.	"That's it. That number means it's working."
< 80%	Initiate Recovery Breathing	Approaching lower boundary — begin breath intervention	Initiate recovery breathing. Reduce pace. Approach CIP if needed.	"Breathe with me. In through the nose."
< 75%	STOP — CIP Now	Excessive hypoxia. Safety intervention required.	Stop exercise immediately. Wall position. Begin 4-step CIP. Do not continue until >80%.	"Wall. Now. With me."

Check frequency: Prompt SpO₂ check every 5–8 minutes in-session. Call out: "Check your number!" Use readings to adjust intensity in real time.

Hypoxic Priming + CO₂ Tolerance Techniques

COHERENT BREATHING

5–6 breaths per minute
Equal inhale and exhale ratio
When: Warm-ups · IHE Recovery sessions · CO₂ tolerance building
Activates vagal tone · builds HRV baseline

BREATH-HOLD WALK

Exhale fully → hold breath → walk slowly at nasal pace
Resume on urge to breathe
When: Pre-session hypoxic priming · CO₂ tolerance drill
Chemoreceptor recalibration · BOLT score improvement

NASAL BREATHING DRILLS

All inhalation AND exhalation through nose only
Mandatory at LO-50% conditioning stations
When: Warm-ups · LO stations · IHE · Zone 2 run
CO₂ build via nasal breath → Bohr Effect → O₂ to tissue

IHT Breath Techniques — In-Session Deployment

COMPOSED BREATHING CYCLE

3-second nasal inhale → 6-second mouth exhale
Used: Intra-set or during active recovery (SHERPA stations)
Maintains lowered SpO₂ without crashing below floor
Keeps HIF-1α active between sets

PHYSIOLOGICAL SIGH

Double nasal inhale to fully expand lungs → lengthened audible sigh exhale through mouth
Used: Step 2 of CIP · post-MAX effort · fastest SNS→PNS switch
Activates vagus nerve in one breath. Science: Dr. Andrew Huberman (Stanford)
Coach cue: "In — sip at the top — and out, long and slow."

MINDSET MOMENT

Post HI or MAX intensity set — coach-guided breathwork sequence
Overrides the amygdala's fear response
Anchors physical gains psychologically using SpO₂ reading as proof
Leads into full CIP protocol when triggered post-MAX

CONSCIOUS INTERVENTION PROTOCOL (CIP)

Coach-guided 4-step "Mindset Moment" — full protocol (see CIP tab)
Used to manage physiological and psychological stress of high-intensity hypoxic training
Key objectives: Hypoxic State Management · Mindset Conditioning · Educational Loop
Non-optional — every session — every coach

Conscious Intervention Protocol (CIP) — The Complete 4-Step Delivery Guide

THE 4 STAGES — EVERY SESSION · EVERY COACH · NON-OPTIONAL

PREPARATION + POSITIONING: Identify member immediately after a high-intensity or max-effort set. Move them to a safe, stable position — seated or back against wall. Provide immediate positive feedback. Explain the intention of the moment before starting. Eye contact. Hand on shoulder or arm to ground them.

GUIDED BREATHING — Physiological Sigh:
Inhale: Full 1-second nasal inhale → immediately followed by a final nasal "sip" to reach total lung capacity.
Exhale: 4–5 second pursed-lip exhale.
Coaching method: Calm tone · verbal countdowns · downward hand motion to pace the exhale · physical touch on arm or hand to ground the member.

REPETITION + MONITORING: Repeat the sequence 4–5 times, lengthening the exhale by one second each round (4s → 5s → 6s → 7s). Monitor the pulse oximeter throughout. Adjust cues based on perceived stress and real-time SpO₂ readings. If SpO₂ stays below 75% — hold in CIP. Do not continue exercise until above 80%.

CLOSING THE LOOP — The Anchor: Once the target (78%–85% SpO₂) is reached → member opens their eyes to see the reading → coach provides a brief explanation (one sentence) of the underlying mechanism and the adaptive benefit of maintaining composure under hypoxic stress → session concludes with encouragement and a high-five.

"Come here — back to the wall. You just did something real. Now let's capture it. Breathe with me — in through your nose — all the way — one more sip — and out through your lips, slow... 1, 2, 3, 4, 5. Again, even longer. In — sip — out... 1, 2, 3, 4, 5, 6. [Check oximeter]. Open your eyes. See that number. That's what your body looks like in full adaptation mode. The discomfort you felt? That's the signal that makes this work. And you stayed in it. High five."

CIP Trigger Guide + Session-Specific Communication

Session Category	CIP Flow	Primary Trigger	SpO₂ Expected	One-Line Education Statement for Member
DENSE-STRENGTH / HDST	HI-ADAPT	After HYPO station final set	80–84%	"Every HYPO set at altitude releases more anabolic hormones than 3 equivalent sets at sea level."
VOLUME-STRENGTH / HIRT	HI-ADAPT	After VOLUME station failure reps	78–83%	"Right now your body is burning fat as its primary fuel — not sugar. That's the altitude working."
CONDITIONING / HIT	MAX-ADAPT	After MAX-INTENSITY station	76–82%	"Your aerobic ceiling just got higher. Every MAX effort at altitude builds the engine your race needs."
HYROX SIM	MAX-ADAPT	After SkiErg and/or Sled stations	75–81%	"In Anaheim, you'll do this after a 1km run. You just did it harder, at altitude. That's advantage."
PERFORMANCE / RSIH	MAX-ADAPT	After every 15s MAX sprint effort	74–80%	"Your recovery speed between sprints is your race weapon. We're training it right now."
POWER / HPT	MAX-ADAPT	After boxing + conditioning zone	75–81%	"Your brain just made precise decisions under O₂ debt. That's elite cognitive training."
RECOVERY / IHE	Guided Group CIP	Zone C — entire zone is the CIP	82–88%	"Your body rebuilds between sessions, not during them. Right now we're accelerating that rebuild."