RedPlus planning starts with one date: your target event.
Instead of starting with a fixed 8-, 12- or 16-week programme, we work backward from the day you want to perform. First, set your competition date. Then place your Declimatization period, define your Peak phase, and finally use the remaining time for Build.
The result is a programme adapted to the time you actually have available.
RedPlus uses different phases to build the hypoxic stimulus toward a target event, allow adaptation, and maintain the response afterwards.
How to Plan Your Peak
TARGET EVENT ← DECLIMATIZATION ← PEAK ← BUILD
1. Start With Your Target Event
Your competition date is the anchor for the entire programme.
Set the race or key event you want to prepare for first. From this date, the rest of the RedPlus programme is planned backward.
Start with the event date — then work backward.
2. Set Your Declimatization Period
Immediately before your target event, plan your Declimatization period.
RedPlus generally recommends 6–10 days without hypoxic training before the target event. This creates a defined period after the Peak phase in which the hypoxic stimulus is removed and the physiological response is allowed to develop.
The exact duration can be adjusted within this range according to your programme.
3. Build Your Peak Phase
Next, work backward again and place the Peak phase before Declimatization.
We recommend a Peak period of at least 3 weeks. If more time is available, the Peak phase can be extended — for example to 4 weeks.
During Peak, the weekly RedPlus target progressively increases, creating a stronger accumulated hypoxic stimulus as you approach Declimatization.
The target is a weekly RedPlus programme target — not a fixed SpO₂ value.
4. Use the Remaining Time for Build
Once the Target Event, Declimatization and Peak phases are fixed, the remaining time becomes your Build phase.
Build is used to establish consistency and gradually prepare for the higher stimulus of Peak.
There is therefore no fixed Build duration. If you have more time before your target event, Build can be longer. If you have less time, Build becomes shorter.
The important principle is that Peak and Declimatization are positioned relative to the target event first — Build has no fixed duration. It fills the available time before Peak.
The Planning Logic
TARGET EVENT
← 6–10 days Declimatization
← minimum 3 weeks Peak
← Build with the remaining available time
Your weekly targets then guide how the hypoxic stimulus develops through the programme and are followed in the RedPlus app.
Not every programme needs to be 12 or 16 weeks. The target event determines the plan.