Extended-length boulders
3 sets of 4 laps on a ~12-move link, 2 min rest between laps, 5 min between sets.
- Slot
- On the wall
- Focus
- Power endurance
- Time
- 40 min
- Intensity
- High intensity
- Injury risk
- Moderate injury risk
- Equipment
- Boulders, Timer
How to do it
Link 1-3 boulders together, or add traverse moves, to make one sequence of about 12 moves. Climb it 4 times with 2 minutes rest between laps - that's one set. Rest 5 minutes and do 3 sets in total. Pick a link that gets really hard by the last laps of the last set.
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.
Extended-length boulders
0:00 / 40:05
Ready
40:05
3 sets of 4
3 sets of 4 laps on a ~12-move link, 2 min rest between laps, 5 min between sets.
High risk: read the protocol, stop if anything feels wrong.
- 3 × 4
- sets × rounds
- 2:00
- rest
- 5:00
- set rest
- 40:05
- total
Done.
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Take the quizWho it's for
Bouldering that lasts long enough to build real power endurance. Twelve moves is roughly the length where the pump becomes the limiting factor.
Common mistakes
- A link that's too easy. The last laps of the last set should be a fight.
- A link that's too hard. Falling off lap two means you get a fraction of the work.
- Cutting the rests. Two minutes between laps, five between sets.
How to progress
Worse holds or a steeper link before more laps. Three sets of four is already a demanding session.
When it fits
The training periods this exercise fits into in Blok Sessions.
Power Endurance Keep your power through one hard move after another.