FAQ Training

Frequently Asked Questions


Depending on your preference you can choose HIIT Lead Workouts or HIIT Boulder Workouts to train endurance.
HIIT Lead Workouts > to develop endurance
HIIT Boulder Workouts > to develop endurance and power endurance
If you are more of a lead climber choose HIIT Lead Workouts, if you are more of a boulderer or don’t have a climbing partner, choose HIIT Boulder Workouts.


To train power-endurance you can choose the following workouts;
Strength Workouts > to develop strength and power endurance
HIIT Boulder workouts > to develop endurance and power endurance
HIIT Boulder power workouts > to develop power and power endurance (start with Boulder Workouts first to have a solid base before starting with ‘Boulder Power’).

Your goal and preferences will determine which workout would be best for you. Our advice is always to support your training routine with Strength Workouts. So, doing Strength and HIIT Workouts would be best choice.

How often per week and how to combine these workouts check ‘make a plan’?


Yes, you can combine all workouts as long as you take into account the recovery time of each training.


Recovery time
before training

time in between

2 similar trainings

HIIT Lead Workouts

12 hrs

24 hrs

HIIT Boulder Workouts

24 hrs

48 hrs

HIIT Boulder Power Workouts

24 hrs

48 hrs

Strength Basics Workouts

24 hrs

48 hrs

Strength Progressions Workouts

24 hrs

48 hrs

Running Workouts

12 hrs

24 hrs

For example, you have done a Strength Workout Monday evening. You could plan a HIIT Lead Workout the next (Tuesday) morning because you need 12 hours recovery before this training. Your next Strength Workout needs to be Wednesday evening or later because you need 48 hours rest after the first Strength Workout.

Check ‘make a plan’
to learn more about combining and planning training.

Do you want to train for sport climbing and bouldering? You could combine HIIT lead and boulder workouts, but our advice is to choose one of these options which fits best with your goals for a certain period and combine it with free climbing from the other discipline. For example, choose twice a week for HIIT Boulder Workouts in the boulder season and combine with free lead climbing another day and switch for the lead season.

For all workouts (Lead and Boulder, Strength or Running):

  • 1 or 2 weeks break < start with the last workout you did.
  • 3 weeks break < start 1 no. before the last one you did.
  • 4 weeks break < start 2 no. before the last one you did.
  • After more than 4 weeks pause < start 4 no. and if needed even more workouts, back before the last one you did.

Check our Tutorial ‘Make a Plan’ to learn more.

No, the timer in the App indicates when you climb and when you stop. When the timer says you have a rest you stop climbing.


You can climb a route/boulder multiple times but try to climb as many different routes/boulders as possible during your workout.

For Lead Workouts our advice is to stay on the same rope the whole climbing interval (from rest to rest). Lower off as normal when you reach the top of a route and start over again. Change rope during pauses.

For Boulder Workouts our advice is to pick about 4 or 5 varied boulders from the same level and not too far from each other. Then, make a round between those boulders. For warming-up and cooling down you can choose to climb a circuit at the indicated level.

For Boulder Power Workouts our advice is to pick about 2 boulders from the same level for each climbing round.

No, it is better to keep moving. Walking and finding the next route is much better for your recovery and progress.

The idea is to keep climbing even when you are climbing at your max. Make sure you keep on climbing or resting on the wall while standing on steps and always have one hand connected to the wall.

If you fail (fall) more than 3 times during a training session, choose 1 grade easier than the workout indicates. Complete the session as well as you can! During the next training session, you then choose 1 or more workouts lower than the workout you did last time. Repeat this process until you no longer fail.

Because “If you can measure it, you can (im)prove it”.
It’s important to create an optimal balance between load and recovery, whether you are in the middle of a workout or between two workouts.

You can measure training intensity (load) and your recovery easily with heart rate monitoring. Training less than 40% in heart rate zone 4 – 5 indicates your workout is too easy. Tracking more than 40% in zone 4 – 5 means you have reached the right intensity to trigger muscle and vessel growth.

Yes and no. It is possible you are gaining a bit from getting more muscles, but you will not grow massively like with bodybuilding. To grow like that you need to do lots of strength training and even maybe taking some supplements.

At the beginning you can maybe gain (1-2 kg) by doing strength training with weights 3 times a week. But your metabolism will also become more efficient and will eventually burn fat and calories easier, so you will become lighter again or at least more skilled. Don’t forget getting heavier or losing weight is all about how much you eat.

Yes, because squats and deadlifts are important fundamental climbing moves you do if you want to train to keep building your physical frame. It’s not only about those leg muscles which has to be strong but it’s about keeping the full range of motion strong. Whether you are a beginner, more advanced or a pro-competition athlete you have to keep your physical frame in balance.

Climbing does look like a full body workout, but some muscle groups are easily forgotten. Do you need to train antagonists? Not necessarily. Starting with strength basics workouts and continue with the more complex Strength Progressions will build a better physical frame and makes standalone antagonists unnecessary.