Aerobic Interval Training

What is it?

Aerobic interval training works by putting anaerobic stress on your forearms for a short time and forcing you to recover aerobically during your rest. Your aerobic system is having to work at its limit to allow you to recover for the next rep.

How should I program it?

It is great to fit in during strength cycles as it will not detrimentally affect strength training when performed after (making it especially useful for boulderers). If you are using it for this purpose it may be good to just perform half of the suggested reps at a time. If you are a route climber you can also use it to build up into your aerobic power phase.

How should this type of training feel?

Generally not too hard at the start but pumpy during the end.

 
 

Training Sessions

 

1 on 1 off

Session Length: 20 minutes

Facility: Autobelay, Traverse, Circuit Board, Climbing Wall

Choose a route that is around 3 grades below your onsight ability. This can be on an autobelay, toprope or circuit board. The route must take 60 seconds or longer to complete so you may need to add moves or down climb sections.

Format: Climb for 60 seconds (1 rep), then take 60 seconds rest. Repeat this 9 more times. The first few reps should feel pretty steady but you should be getting pumped by the end.

Aim to achieve the stated level of pump each session whilst completing all reps. You may need to make the climb harder throughout your training cycle to achieve this.

 

1 on 2 off

Session Length: 30 minutes

Facility: Autobelay, Traverse, Circuit Board, Climbing Wall

This is a slightly higher intensity version of the the 1 on 1 off session, this time choose a route that is around 1-2 grades below your onsight ability.

Format: Climb for 60 seconds (1 rep), then take 120 seconds rest. Repeat this 9 more times. The first few reps should feel pretty steady but you should be getting pumped by the end.

Aim to achieve the stated level of pump each session whilst completing all reps. You may need to make the climb harder throughout your training cycle to achieve this.

 

Varied Intervals

Session Length: 30 minutes

Facility: Bouldering Wall

Find a circuit of boulders that is on average 6 grades below your max. depending of the amount of problems in the circuit you may need to repeat some during the exercise. Split the circuit into 6 problem blocks in the same area.

Format: Climb a block of 6 boulders, trying to go from hardest to easiest. You should complete all 6 problems in less than 3 minutes. Rest 2 minutes then move on to the next block. Complete for 6 blocks. Focus on climbing well and efficiently.

Doing more steep or physical problems will make this session harder but will provide a less varied session. You can also just use a harder circuit.

 

 

Getting Extra Value

Improving Technique

Improving Tactics

Extra Physical Outcome

Think about your pacing when you are doing these sessions, if you are training for bouldering then you may need to climb fast, if you are training for sport then slow it down a bit, maybe even consider taking a trail rope and clipping.

 

 

Coaching and Training at the Foundry

 

More Training Sessions

Aerobic Capacity (Endurance)

 

Strength & Power

 

Anaerobic Capacity (Short Strength Endurance)

 

Aerobic Power (Long Strength Endurance)

 

Conditioning

 

Flexibility and Mobility