High Intensity Interval Training For Climbing

High Intensity Interval Training For Climbing

HIIT has already been used in different sports for a long time. Training your anaerobic system is very intensive and therefore it is hard to train very often. Because you mix anaerobic training with aerobic training it means you can maintain the anaerobic training for longer. The rests during your workout rounds are “not profitable” which means the loaded muscle groups do not get enough time to recover fully.

The human body is driven by different energy producing systems. When intensity increases and muscle contractions are repetitive and intense, lactate is produced, in the anaerobic pathway. This is what happens in climbing. During HIIT workouts the anaerobic system alternates with the aerobic system and are constantly changing through varying levels of intensity throughout the workout. So it’s a very efficient way to develop your maximum performance and local anaerobic fitness.

As climbers we usually use our anaerobic energy system (or more to the point for smarties, our anaerobic-lactic system). We also know performance limits for our forearms when the anaerobic threshold level causes forearm muscle failure. HIIT is a very effective method to train this local anaerobic fitness for maximum performance, recovery capacity and to develop the mix between those energy systems for bouldering or sport climbing.

Compared to other interval methodes climbers are using, FITclimbing workouts are developed to train on a high intensity.  Training with a (too) low intensity means you are training but not making any progress. You need to be 40% or more of your training time in (heart rate) zone 4 – 5 to meet the right intensity to trigger muscle and vessel growth from which the targeted muscle groups is the forearms! Training at a (too) high intensity will cause overtraining, bad technique and injuries. This is where FITclimbing distinguishes itself from other climbing training by training really intensely in the required training zone(s) for only 45 to 75 minutes. Want to train even more advanced. Use a heart ratemonitor to measure your trainings, read WHY TRAINING WITH A HEART RATE MONITOR?