Start up help

Start up 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.