For decades, professional cycling teams have headed to the mountains before the big stage races, chasing what altitude does to the body when there's less oxygen available. Today that effect can also be simulated at sea level, with altitude tents, hypoxic chambers and hypoxic rooms. And one of the places where you can sleep "at altitude" is right on the Costa Blanca.
In this guide we explain what hypoxic training is, the different types, what the science says about its use in cycling, whether it's legal and where you can find it close to the best roads in the Marina Alta.
The essentials in 30 seconds. Hypoxic training means exposing the body to less oxygen than usual, at real or simulated altitude, to trigger adaptations. The most studied model in cycling is "live high, train low": sleeping in hypoxia and training with normal oxygen. The evidence shows positive effects, but results vary depending on the person and the protocol. Internationally, WADA decided in 2006 not to ban hypoxic devices. On the Costa Blanca, the Hotel Syncrosfera in Pedreguer offers rooms equipped with hypoxia systems.
In this guide
- What hypoxic training is
- Real or simulated altitude: chambers, tents and hypoxic rooms
- The three models of altitude training
- What the science says about hypoxia in cycling
- Is it legal? Hypoxia and anti-doping rules
- Precautions before you try it
- Sleeping at altitude on the Costa Blanca: the Hotel Syncrosfera
- How to get to Pedreguer with your bike
- FAQs
What hypoxic training is and why cyclists use it
Less available oxygen forces the body to adapt. That's the idea behind the altitude camps of professional teams.
Hypoxia is a state in which the body has less oxygen available than usual. It happens naturally in the mountains: as you climb, air pressure drops and each breath delivers less oxygen. Hypoxic training uses that stimulus in a planned way, exposing athletes to those conditions for a set period of time to trigger adaptations.
In endurance sports such as cycling, the focus is mainly on blood-related changes, such as red blood cell mass and haemoglobin mass, which play a role in carrying oxygen to the muscles. That's why many professional teams have spent years training at altitude before major races.
Real or simulated altitude: chambers, tents and hypoxic rooms
You don't need to go up a mountain to be exposed to hypoxia. Today it can be recreated at sea level in several ways.
There are two main types. Hypobaric hypoxia is real altitude, with lower air pressure. Normobaric hypoxia keeps normal pressure but reduces the proportion of oxygen in the air you breathe. The latter is what makes it possible to simulate altitude without leaving home or your hotel, and it can be created in several ways:
| System | How it works | Typical use |
|---|---|---|
| Hypoxic chamber | An enclosed space with low-oxygen air, either normobaric or hypobaric. | Training or exposure sessions at specialist centres. |
| Altitude tent | A tent set up over the bed and connected to a hypoxic air generator. | Sleeping in hypoxia at home. |
| Hypoxic room | A whole room with a system that regulates oxygen concentration. | Sleeping in hypoxia with the comfort of a normal room. |
| Mask or breathing device | Supplies oxygen-reduced air during the session. | Short exposures during training. |
The three models of altitude training
The difference lies in where you sleep and where you train.
Live high, train high
The classic mountain training camp: you sleep and train at altitude. The downside is that, with less oxygen, it's harder to keep training intensity up.
Live high, train low
You sleep and rest in hypoxia, and train with normal oxygen. It aims to combine the altitude stimulus with quality training. It's the most studied model in cycling and the one made possible by altitude tents and hypoxic rooms.
Live low, train high
You live normally and only train in hypoxia, for example with chamber sessions or a mask.
What the science says about hypoxia in cycling
There are positive results, but it's no magic formula and it doesn't work the same for everyone.
A meta-analysis published in 2026 in The Journal of Sports Medicine and Physical Fitness reviewed studies applying "live high, train low" in cycling. It found a positive effect on blood variables, such as haemoglobin mass, and improvements in some performance indicators. However, the authors themselves urge caution: lower-quality studies showed modest or non-significant improvements, and they call for more research.
An earlier review on maximal oxygen uptake found that the protocols with the greatest effects used simulated altitudes of between 2,500 and 3,500 metres, with exposures of at least 9.5 hours a day for two weeks or more. In other words, one night isn't enough: the stimulus depends heavily on the dose.
- The response is individual. Different athletes respond differently to the same protocol.
- The dose matters. Simulated altitude, hours of exposure and the length of the block all change the results.
- It's part of a plan. It makes sense within a structured training plan, not as a standalone tool.
Is hypoxic training legal? Hypoxia and anti-doping rules
The debate goes back years. In 2006, the World Anti-Doping Agency (WADA) considered adding hypoxic devices to its list of prohibited methods and decided not to include them on the 2007 list. Since then they have been used legally at international level and are common among endurance athletes.
That doesn't mean the rules are the same everywhere: some countries have their own criteria. If you compete, check your federation's rules before adding hypoxia to your preparation.
Precautions before training or sleeping in hypoxia
- See a doctor before exposing yourself to hypoxia, especially if you have any cardiovascular or respiratory condition.
- Do it under professional supervision: a coach or specialist centre can adjust the simulated altitude and exposure time.
- Build up gradually and don't push high simulated altitudes from day one.
- Listen to your body: rest, hydration and recovery are still the foundation.
Sleeping at altitude on the Costa Blanca: the Hotel Syncrosfera in Pedreguer
Training at sea level on the roads of the Marina Alta and sleeping "at altitude" is now possible without leaving the Costa Blanca.
The Hotel Syncrosfera, in Pedreguer, describes itself as a sport and health hotel, with easy access to Dénia, Jávea and the Montgó. According to its own website, it has rooms equipped with hypoxia systems, and its SyncroLab training centre has a dedicated area for training in controlled hypoxic conditions.
For cyclists, it's an interesting combination: it makes it possible to follow the "live high, train low" model in one place, with the inland roads of the Marina Alta just a few kilometres away. The hotel's public listings also mention bike storage, plus bike repair and cleaning services.
Information based on the hotel's website and public listings. Please check availability, conditions and use of the hypoxic rooms directly with the hotel.
Heading to Pedreguer with your bike?
We pick you up at Alicante Airport and drop you at the door of the Hotel Syncrosfera or your accommodation in Pedreguer, with your bike in a hard case or a bike bag.
View the Pedreguer transferHow to get to Pedreguer with your bike from Alicante Airport
If you're coming for a training block, the last thing you want when you land is to battle with changes and your bike box. At Transfer4U we pick you up in the arrivals hall at Alicante Airport and take you straight to your accommodation in Pedreguer, with no stops.
- Your bike in a hard case or bike bag. Bike transfers are made by Minivan XL, for 1 to 4 passengers, with up to 3 bikes and 4 suitcases.
- Groups and teams: Minibus with up to 19 seats, with bike capacity on request.
- Fixed price per vehicle, with no surcharges for night-time, public holidays or flight delays.
- Return transfers: we also pick you up in Pedreguer to take you back to the airport.
See all the details on our Alicante Airport to Pedreguer transfer page, or message us on WhatsApp and we'll give you your fixed price.
Frequently asked questions about hypoxic training
Your training block starts at the airport
Private transfer from Alicante Airport to Pedreguer and the Hotel Syncrosfera, with your bike in a hard case or bike bag. Fixed price per vehicle and service in both directions.
View the Pedreguer transfer