Endurance block
An endurance plan for boulderers, 2 days a week
You pump out before the session ends. Climb longer before you pump out, by moving efficiently.
- 2 sessions a week
- 60 minutes each
- 4 weeks, the last one lighter
The four weeks
Weeks one to three train endurance, flow and technique, on the same days each week. Week four is a deload: the same days with less work, so you start the next block fresh. The plan leaves out the high-risk exercises. If you've bouldered for more than three years and nothing is sore, add the version with them in.
Week 1
MondayRest
TuesdayOn the wall · 59 min
- Easy volume warm-up15 min
- Aerobic restoration traverse34 min
- Pulling maintenance10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 60 min
SaturdayRest
SundayRest
Week 2
MondayRest
TuesdayOn the wall · 59 min
- Easy volume warm-up15 min
- Aerobic restoration traverse34 min
- Pulling maintenance10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 60 min
SaturdayRest
SundayRest
Week 3
MondayRest
TuesdayOn the wall · 59 min
- Easy volume warm-up15 min
- Aerobic restoration traverse34 min
- Pulling maintenance10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 60 min
SaturdayRest
SundayRest
Week 4, lighter
MondayRest
TuesdayOn the wall · 45 min
- Wall ramp15 min
- Limit movement bite30 min
WednesdayRest
ThursdayRest
FridayOn the wall · 45 min
SaturdayRest
SundayRest
Train it with the timer
Add the plan and tick sessions off in the browser planner. It syncs to the iPhone app on the same account.