6 weeks.
3 athletes.
One powerful recovery tool.
In the pursuit of better performance and faster recovery, athletes and coaches are increasingly turning to innovative recovery tools. One such means, hyperbaric oxygen therapy (HBOT), is gaining attention for its potential to enhance endurance. To explore its impact in a real-world setting, HybO2 partnered with Elevate Gym Winchester to run a six-week fitness trial combining structured training with regular HBOT sessions.
Three participants, Tom (49), Gez (37), and Steph (27), undertook the same progressive fitness programme, supported by HBOT to aid recovery. The aim was simple: to assess whether increased oxygen exposure in a hyperbaric chamber could lead to measurable improvements in physical performance across a range of fitness domains.
Structured training and advanced recovery
All three individuals followed a structured, high-performance programme at Elevate Gym, attending three sessions per week and all following the same programme. The sessions were designed to target multiple areas of fitness:
• Aerobic endurance (e.g. Running, rowing, ski erg intervals)
• Strength and muscular endurance (e.g. Squats, bodyweight training)
• Anaerobic capacity (e.g. Sprints and explosive movements)
To support recovery and physiological adaptation, HBOT was given alongside. During each session, participants inhaled near-pure oxygen under pressure. HBOT increases the amount of oxygen dissolved in the blood plasma, a mechanism known to support tissue repair, reduce inflammation and improve oxygen delivery to working muscles.
The tests
Participants were assessed before and after the six-week trial using four performance tests:
• 12-minute run – measuring aerobic endurance
• 2-minute squat test – assessing muscular endurance
• 30-second ski erg sprint – evaluating anaerobic power
• 200m rowing sprint – testing high-intensity performance
The outcome
The trial yielded clear improvements in endurance-based metrics:
• All participants improved their 12-minute run distances and 2-minute squat repetitions
• Steph demonstrated gains across all four tests, including anaerobic metrics
• Tom and Gez made limited progress in short-duration, high-intensity efforts such as the ski erg and 200m row
These results point to a significant trend: HBOT appears highly effective for enhancing endurance but has limited influence on sprint performance unless paired with specific power training.
Why HBOT supports endurance
Endurance performance relies on oxygen delivery and utilisation, areas where HBOT excels. By increasing oxygen availability, HBOT supports key adaptations such as:
• Enhanced mitochondrial function and density
• Improved vo₂max and anaerobic threshold
• Increased capillary density for better muscle oxygenation
• Faster tissue recovery and reduced inflammation
These mechanisms enable athletes to sustain longer efforts with less fatigue, directly benefitting activities such as distance running and high-repetition squatting.
In contrast, short-duration efforts like a 30-second ski erg or 200m row depend on anaerobic energy systems (ATP-PC and glycolysis), which function independently of oxygen. Without targeted sprint or power training, HBOT alone does not significantly impact these qualities.
What this means for athletes and coaches
Our trial indicates that HBOT is most effective when:
• Paired with endurance or high-volume training blocks
• Used to enhance recovery between intense sessions
• Applied to accelerate aerobic and muscular endurance gains
To develop anaerobic power:
• Include specific sprint, power and explosive movement training
• Follow the principle of specificity – train the system you want to improve
• Don’t rely on HBOT alone for short-burst performance increases
The trial also helps us deduce that strategic programming is key. Coaches should consider periodising HBOT use, focusing on endurance development phases where its benefits are most pronounced, then reducing reliance during sprint or strength-heavy training blocks.
Final thoughts
The six-week trial with Tom, Gez, and Steph shows that HBOT can play a powerful role in supporting endurance development and recovery. It is not a replacement for smart training, but a valuable addition when used strategically.
For athletes looking to extend their aerobic capacity, recover faster and train with greater consistency, HBOT may offer a competitive edge. However, for those seeking improvements in explosive strength or speed, it must be combined with the right form of training stimulus.
Find out if HBOT’s for you
Do you want to unlock the benefits of HBOT for your own performance? Book a consultation with HybO2 to learn how tailored oxygen therapy can help support your fitness goals, whether that’s endurance, recovery, or preparing for your next big challenge.