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Aerobic restoration traverse

Easy nonstop traversing in 10 min bouts, 2 min rest. Breathing stays conversational.

On the wall
Endurance
34 min
Low intensity
Low injury risk
Easy circuit, Timer

How to do it

Traverse or climb easy terrain nonstop for 10 minutes at a pace where you could still hold a conversation, then rest 2 minutes. Repeat for the length of the block (e.g. 3 bouts in 30 minutes). If your forearms start to get pumped, go easier or use bigger holds - this is recovery, not a pump session.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Aerobic restoration traverse

0:00 / 34:05

Ready

34:05

3 rounds

Easy nonstop traversing in 10 min bouts, 2 min rest. Breathing stays conversational.

3
rounds
10:00
climb
2:00
rest
34:05
total

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Who it's for

Recovery days, and the base of an endurance block. Easy continuous movement gets blood through the forearms without adding fatigue.

Common mistakes

  • Going too hard. You should be able to hold a conversation. Any pump at all means back off.
  • Treating it as endurance training. It's restoration. Getting pumped defeats the purpose entirely.
  • Choosing terrain that's too steep. Easy ground, big holds.
  • Doing it the day before a hard session and calling it rest. It's light, but it's still climbing.

How to progress

More bouts rather than harder climbing, and keep the conversation test as the limit. It works well the day after a hard session, or as a second easy session in a big week.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Endurance Climb longer before you pump out, by moving efficiently.

  • Deload Train less, let your fingers recover, keep moving.