Dünne Luft Simulator
Willkommen in der Welt des Sauerstoffmangels. Egal, ob du einen Trainingsblock in der dünnen Luft von Boulder planst oder deine Zielzeiten für einen Wettkampf in Mexiko-Stadt anpasst: Präzision ist deine einzige Verteidigung gegen eine explodierende Herzfrequenz. Dieser Simulator nutzt die Wehrlin & Hallén VO2max-Reduktionsmodelle, um zu berechnen, wie hoch der Sauerstoffverlust bei welcher Höhe und Pace ausfällt. Wähle deinen Trainingsstandort oder gib die Höhe manuell ein und lass dir vom Simulator die ungeschönte Realität der Berge zeigen: wie viele Sekunden dich die Höhe pro Kilometer kosten kann.
Höhenleistungs-Prognose
Oxygen-Debt Simulation Engine
Höhenangepasstes Tempo
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Warum die Luft "dünn" ist (und deine Beine sich schwer anfühlen)
If you’ve ever felt like you were breathing through a straw the moment you hit the mountains, you’ve experienced the Oxygen Gap. Contrary to popular belief, there isn’t “less” oxygen at altitude—there is just less pressure. This lower pressure makes it harder for oxygen to force its way into your lungs and blood, effectively “shrinking” your engine’s capacity (your VO2max).
Die 7% Regel
Research from elite labs and Olympic data shows that for every 1,000 meters (about 3,300 feet) you climb, your maximum aerobic capacity drops by roughly 7%. However, your pace doesn’t drop by 7% instantly, and here is why:
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The “Headroom” Factor: If you are going for an Easy Run, you aren’t using your full engine. You have plenty of “headroom,” so the altitude might only slow you down a few seconds.
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The “Redline” Factor: If you are racing a 5K or Sprint, you are already redlining. Because you’re using nearly 100% of your engine capacity, that 7% drop in oxygen hits your pace like a sledgehammer.
So funktioniert unser Pace-Korrektor
Unlike basic calculators that just guess, our tool uses the Wehrlin & Hallen research model. We take the raw science of oxygen reduction and “tune” it based on your effort.
- Intensity: We apply a specific “multiplier” depending on if you’re sprinting or cruising.
- Acclimation: Your body is an adaptive machine. After about 5 days, you start producing more red blood cells. After 3 weeks, you’ve “recaptured” about half of the performance you lost.
- The Return to Sea Level: When you return from the mountains, you bring those extra red blood cells with you, temporarily giving you a “supercharged” engine until your body readjusts to the thick air.
This isn’t just a guess—it’s a tactical calculation designed to keep you from blowing up on the climb or sandbagging your training because you didn’t realize how hard the air was working against you.