Start with FITclimbing

Frequently Asked Questions

Start with FITclimbing

For every climber who wants to train in an efficient and balanced way. Whether you are a competition athlete or a recreational climber you have to build a solid base to increase your training load. If the framework isn’t right, it may limit future progress. 
Plan workouts at your level. Our app contains 690 H(F)IIT Workouts for lead climbing and bouldering, starting from level 5 up to 7c (first or second go level). Chain easily from one workout to the next one to make progress.

You will train your heart (muscle) and will develop local anaerobic fitness (Targeted muscle groups; the forearms!) and your maximum performance

You will also enlarge your recovery capacity and you will train your mental and neurological capacity. It will improve the efficiency from your other climbing sessions (strength training, projects and technical training) and in the end it will raise your climbing level.

Your goal(s) and training needs will determine which workout would be best for you.
HIIT Lead Workouts < to develop 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’).

See also ‘HIITraining for climbing’ to learn more.

The HIIT schemes don’t let you to choose your own rest periods. The non-linear programming in the app means that the workouts aren’t predictable. They are programmed to have an optimal training load and recovery time.

You can choose your own start level and easily chain from one workout to the next one to make progress. Want even more advanced training? Use a heart rate monitor to make 100% sure you are training at the right intensity.

The H(F)IIT Boulder Workouts are programmed starting from level 5 up to 7c.

The workouts are High Intensity Interval Trainings that are played as a timer in the FITclimbing app and which shows which grades you have to climb and for how long. A workout is between 45 and 75 minutes. The time given for climbing means you climb continuously and are switching from boulder to boulder.

Your start level is the level you climb at most of the time in your first or second go.
Example: you climb a 6a most of the times in your first or second go. Start with Boulder 6a.01.

Start with workout no. 1 in your level, repeat the workout 2 x and go up 1 number. Keep scaling up by chaining from one workout to the next one.

Some advice before you start.

  • Put on comfortable climbing shoes you can wear for the whole session.
  • Make sure you know where the boulders you want to use for your training session in the gym are. For the harder levels you can choose only 2 to 3 boulders who are close to each other to make your round. You can climb a boulder several times.
  • Choose boulders in different styles, as many as possible. Also choose the ones which are often not your style.

See also our Start training with HIIT Workouts to learn more.

The H(F)IIT Lead Workouts are programmed starting from level 5 up to 7c.

The workouts are High Intensity Interval Trainings that are played as a timer in the FITclimbing app and shows which grades you have to climb and for how long. A workout is in between 45 and 75 minutes. The time given for climbing means you climb continuously and are switching from route to route.

Your start level is the level you climb most of the time in your first or second go.
Example: you climb a 6a most of the times in your first or second go. Start with Lead 6a.01.

Start with workout no. 1 in your level, repeat the workout 2x and go up 1 number. Keep scaling up by chaining from one workout to the next one.

Some advice before you start.

  • Put on comfortable climbing shoes you can wear for the whole session.
  • Make sure you know where the routes you want to use for your training session in the gym are. For the harder levels you can choose only 2 routes who are close to each other to make your round. You can climb a route several times.
  • Choose routes in different styles – as many as possible. Also choose the ones which are often not your style.

See also our Start training with HIIT Workouts to learn more.

You can train power and power endurance with HIIT Boulder Power Workouts. Our advice is to build a solid base first with the Strength Workouts and the regular Boulder Workouts before starting with Boulder Power. Use the Boulder Power Workouts in your preparation phase (for competition or projects) to develop some extra power for extreme moves.

The workouts are High Intensity Interval Trainings that are played as a timer in the FITclimbing app and which show which grades you have to climb. Except for the warming-up and cooling down rounds, the climbing time and rest periods are 1 minute long. Each workout is in between 45 and 75 min. The time given for climbing means you climb continuously and are switching from boulder to boulder.

Your start level is the level you climb most of the time in your first or second go. Start with workout no. 1 in your level, repeat the workout twice and go up 1 number. Keep scaling up by chaining from one workout to the next one.
Example: you climb a 7a most of the times in your first or second go. Start with Boulder Power 7a.01.

Some advice before you start.

  • Put on comfortable climbing shoes you can wear for the whole session.
  • Make sure you know where the routes you want to use for your training session in the gym are. For the harder levels you can choose only 2 routes who are close to each other to make your round. You can climb a route several times.
  • Choose routes in different styles as many as possible. Also choose the ones which are often not your style.

See also our Start training with HIIT Workouts to learn more.

Whether you are a competition athlete or a recreational climber, a good physical frame is important to avoid injuries and unlock your full performance potential.

Often, strength training in climbing ends up with only specific strength training without a solid base of general strength resulting in injuries. Climbing does look like a full body workout, but some muscle groups are easily forgotten. Forget about training single antagonists but build a solid base with strength workouts based on fundamental climbing movements.

Your climbing level and experience with strength training will indicate your Strength Workout start level. We advise you to complete Strength Basics first before you start with Strength Progressions.

If you have less than 3 months experience with strength training or any other training, start with Strength Basic 01.01. Repeat every workout 2x and after that go 1 workout up. 

If you have more than 3 months experience with strength training your climbing level is the indication for your start level:

  • 5 to 5+ (5a-5c) < start at Strength Basic 01.01
  • 6a to 6b < start at Strength Basic 02.01
  • 7a and more < start at Strength Basic 03.01

Are you climbing 7a or harder (consistently, so at least 50% in your first or second go) and you are confident with fundamental strength exercises (check and try one of the Strength Basic level 3 workouts first) you may start at Strength Progressions 01.01

In addition to these suggestions, always use your common sense or ask advice from a strength trainer or post your question in the user forum.

See also our Start training with Strength Workouts.

The 3 levels of Strength Basic Workouts teach the fundamental movement patterns. The exercises become more and more complex, just like climbing moves and are without added weights. We programmed the workouts with as less equipment as possible to keep the workouts easy to do also when you are not in a gym.

Depending on the workout you may need a floor or mat if you prefer, a flat wall, Dyna-band and/or elastic, table and/or box, kettlebell, stick, TRX/rings, rig, exercise ball.

For our Strength Progressions Workouts, we work mainly with Kettlebells. Your body weight and level will determine the weight. And you need a rig for pull up variations. 

Your start weight for each exercise is based on your body weight and is given for each exercise. Go to the workout, go to an exercise and click on the note button (book) for instructions. Check also the information button (‘i’) for instructions on how an exercise should be done. 

Use Running Workouts to support your body with a perfect oxygen supply and maximum function of your oxygen transportation.

If you don’t have running experience, start with Running 01.

Do you have more than a year of running experience, start with Running 11.

Repeat every workout twice and continue to the next one.
Make sure you always wear good running shoes.

You can add your workouts in the Activity Calendar.
There are 2 options to plan your workouts.

Option 1: Use + Button

  1. Click on + button in your home screen.
  2. Choose ‘Plan Workout’.
  3. Choose your workout (see also our FITclimbing Planner).
  4. Click on the calendar button at the button of your screen to choose the days for your workout.

Option 2: Plan directly in Calendar

  1. Go to the Activity Calendar.
  2. Click the day you want to plan a workout.
  3. Click ‘+ button’.
  4. Click ‘workout’ and choose your workout (see also our FITclimbing Planner).
  5. Click on the calendar button at the button of your screen to choose the days for your workout.

Your climbing level and experience will determine your start level. If you are new to FITclimbing you will start with workout no. 1 in your level, repeat the workout twice and go up 1 number.

Check ‘Plan your training’ to learn more about setting goals and choosing your workouts.

Before you start with FITclimbing workouts, you have to understand there is a difference between training and performing.

Performing = you have a specific goal, you want to climb some new routes/boulders in the gym, or you want to climb that particular route/boulder. 

With FITclimbing workouts, you are going to train = systematically increasing volume and intensity of training load to improving performance. 

So do understand before you start that during this session you are not going for that max boulder/route but that you are focussing on ending the HIIT scheme training successfully.