Startup help
Start training by following the steps below.
1. What workout do you want to plan?
Go to ‘workouts’ and search for your ‘goal’
Goal | Type of workout | You will train |
|---|---|---|
Lead / Boulder | Endurance and Power endurance | HIIT Lead & Boulder workouts |
Strength | HIIT Strength workouts | Power endurance & Strength |
Running | HIIT Running workouts | Endurance |
Mobility | Mobility workouts | Strength and mobility |
Hangs | Hangs Startup plan | Strength and power endurance |
Warm up | Warm up workouts | Warm up |
2. Choose your FITclimbing start level
Your Start Level for Lead and Boulder is the level you climb most of the time in your first or second go. Your climbing level indicates your level for other workouts, see table below.
Level | Lead | Boulder | Strength | Mobility | Hangs |
|---|---|---|---|---|---|
Beginner | 5a – 5b – 5c | 5 – 5+ | Basics 01 | Beginner | Hangs startup |
Intermediate | 6a – 6b – 6c | 6a – 6b – 6c | Basics 02 | Intermediate | x |
Advanced | 7a and higher | 7a and higher | Basics 03 & Progressions | Advanced | x |
For Running workouts:
If you don’t have any running experience, start with Running 01.
If you do have more than a year of running experience, start with Running 11. Repeat every workout twice and chain up to the next one.
3. Start with no.1 from your FITclimbing start level
Except for additional plans like mobility and warmup, each workout level has 30 chained workouts. Start with no. 1 from your start level and repeat every workout twice, after that chain up to the next one.
Example: You climb (lead or boulder) a 6a most of the times in your first or second go.
Then start with 6a.01. Want to add Strength, start with Strength basic 02.01.
To make your weekly plan follow these guidelines to optimize your training.
Workout | Min / week | Max / week | Recovery time before training | Recovery time in between 2 similar trainings |
|---|---|---|---|---|
Lead | 1 x | 2 x | 12 h | 24 h |
Boulder | 1 x | 3 x | 24 h | 48 h |
Strength | 1 x | 3 x | 24 h | 48 h |
Running | 1 x | 2 x | 12 h | 24 h |
Additional | 1 x | 3 x | 12 h | 24 h |
You can combine 2 workouts in 1 training session,
as long as the total training time is never longer than 2 – 2,5 hours.