HIIT (High Intensity Interval Training) 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.
Why High Intensity Interval Training for climbing?
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 continually changing through varying levels of intensity throughout the workout. 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.
FITclimbing compared to other methods?
Most climbers know about interval training. But what often goes wrong? Training at the right intensity is the key. We have measured different existing climbing training methods and a lot of times the intensity of the training is too low.
To trigger muscle and vessel growth, you have to train at least 40% from your training time in (heart rate) zone 4-5. Training with a (too) low intensity (so less than 40% in zone 4-5) means you are training but not making any progress. Training at a (too) high intensity (more than 20% in zone 5) will cause overtraining. Under and overtraining will cause injuries.
This is where FITclimbing workouts distinguish themselves from other climbing training. Training at the right intensity for only 45 to 75 minutes to improve local anaerobic fitness, maximum performance and to enlarge recovery capacity.
HIIT Workouts for lead climbing and bouldering
Our app contains HIIT Workouts for lead climbing and bouldering, starting from level 5 up to 7c, to train endurance, power endurance and power. Each level has 30 chained workouts. You start with no. 1 at your chosen level. Do every workout twice and chain up to the next one. See also our FITclimbing Planner.
With HIIT Lead Workouts you develop endurance. The lead workouts you can do at a climbing wall. Because it’s climbing you will need a belayer.
With HIIT Boulder Workouts you develop endurance and power endurance. Boulder workouts you can do in a boulder gym, or you can do them on a boulder/training wall.
With HIIT Boulder Power Workouts you develop power and power endurance. Always start with the regular Boulder Workouts first to have a solid base, before starting with Boulder Power.
Your goal(s) and training needs will determine which workouts would be best for you.
Do you want to train even more advanced with our HIIT programs then use a heart rate monitor to measure your training, read WHY TRAINING WITH A HEART RATE MONITOR?