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VO2 max decreases roughly 2% per 300m above 1500m for acclimatized athletes. Unacclimatized athletes see 3–4% per 300m above 1000m in the first days.
VO2 max loss ≈ 2–3% per 300m elevation gainRunning pace slows proportionally to VO2 max reduction at the same relative effort. A 5% VO2 max loss roughly equals 5% slower pace at threshold effort.
Adjusted pace = Sea-level pace / (1 − VO2 loss fraction)Partial acclimatization occurs over 7–14 days at moderate altitude (2000–3000m). Full adaptation to high altitude (4000m+) may take 3–4 weeks. Performance never fully matches sea level at extreme elevation.
Recovery of VO2 max ≈ 70% at 2 weeks, 85% at 4 weeks (3000m)Updated: July 2026
Sea-level 3:30 marathoner at 1600m (Denver): ~3–5% VO2 max loss. Expect 3:37–3:41 finish at same effort. Arrive 3–5 days early for partial acclimatization.
FTP 250W at sea level drops ~8–10% at 2500m unacclimatized. Target 225–230W for threshold efforts. Power meter more reliable than pace for altitude pacing.
After 14 days at 2000m, recover ~70% of sea-level VO2 max. Interval sessions at sea-level equivalent effort feel harder — reduce intensity 5–8% for first week.
Reduce goal pace 3–10% depending on elevation and acclimatization status. Starting at sea-level pace causes early overexertion and severe late-race fade.
Either arrive 3+ hours before (before symptoms onset) or 3–7 days early for partial acclimatization. The 24–48 hour window is often the worst for acute mountain sickness and performance.
At altitude, reduced oxygen partial pressure lowers VO2 max and forces slower paces at the same effort. Performance decline begins above 1000m and accelerates above 2500m. This calculator estimates pace or power adjustments for runners and cyclists at elevation.