FAQ training

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FAQ training

Lead climbing: endurance

Bouldering: endurance and power- endurance

Boulder power: power- endurance and strength

Strength basic: power- endurance and strength

Strength progressions: power- endurance and strength

Running: endurance

Yes, you can do so as long as you recover from every training session and start another training session when you are recovered. Guidelines for recovery: 

 After a workout: power- endurance and strength = 48 hours rest

 After a workout: endurance = 24 hours of rest

 Before a workout: power- endurance and strength = 24 hours of rest

 Before a workout: endurance = 12 hours of rest

Arrange a partner who wants to belay you the entire training session.
A workout is minimum 45 and maximum 75 minutes.
Put on comfortable climbing shoes, you only have a few minutes of rest.
The workouts are High Intensive Interval Trainings that are played as a timer in the App and always show which grade and how long you have to climb.
Start with no. 1 of the grade you can climb on-sight  grade.
Do the workout twice with at least 12 to 24 hours of rest and a maximum of 6 days rest between your training sessions.
You now repeat this by choosing a workout no. higher every two training sessions.

No, the timer in the App indicates when you climb and when you stop.

During the whole climbing interval, you stay on the same rope. 
Lower off as normal when you reach the top of a route and start over again.
Change rope during the pauses and check your knot before the next climb!

No, it is better to keep moving, walking and finding the next route is much better for your recovery and progress.

No, that is not allowed.
Make sure you keep on climbing or resting on the wall while standing on steps and always have one hand connected to the wall.
In case of extreme fatigue, you may choose to use extra holds of other routes so that you can stay on the wall.

During the training, you choose 1 grade easier than the workout indicates.
The next training session you choose 1 or more workout no. lower than the workout you last did.
Repeat this process until you no longer fall.
Only if you have not fallen or blocked 2 workouts in succession you will choose a workout no. higher again.

Make sure you know where the boulders in the gym are located that you want to use for your training session.
A workout is minimum 45 and maximum 75 minutes.
Put on comfortable climbing shoes, you only have a few minutes of rest.
The workouts are High Intensive Interval Trainings that are played as a timer in the App and always show which grades and how long you have to climb.
Start with the no. 1 workout of the grade that can boulder your on-sight 
 grade.
Do the workout twice with at least 24 hours of rest and a maximum of 6 days rest between your training sessions.
You can now repeat this by choosing a workout no. higher every two training sessions.

No, the timer in the App indicates when you climb and when you stop.

Climb as many as possible, different boulders during the workout.
Only for specific training objectives you repeat a boulder multiple times.

No, that is not allowed.
Make sure you keep on climbing or resting on the wall while standing on steps and always have one hand connected to the wall.
In case of extreme fatigue, you can choose to use extra holds from other boulders so that you can stay on the wall.

During a training session you choose 1 grade easier than the workout indicates. Complete the session as good as you can!
The next training you choose 1 or more workout no. lower than the workout you last did.
Repeat this process until you no longer fall.
Only if you have not fallen 2 workouts in a row you choose a workout no. higher again.

Make sure you know where the boulders in the gym are located that you want to use for your training session. You can also use a system wall for this training.
A training is minimum 45 and maximum 75 minutes.
Put on comfortable climbing shoes, you only have a few minutes of rest.
The workouts are High Intensive Interval Trainings that are played as a timer in the App and always show which grades and how long you have to climb.
Start with workout no.1 of the grade that you boulder on-sight!
Do the workout twice with at least 48 hours and a maximum of 6 days rest between your training sessions.
You can now repeat this by choosing a workout no. higher every two training sessions.

With less than 3 months experience with strength training you start with Strength basic no.01.01
Ensure a minimum of 48 hours of rest after every training session.
You will do the consecutive number every time you have had a Strength basic workout.
With more than 3 months experience with strength training your climbing level is an indication of the starting level:

Up to 6a start at Strength basic no.01.01
Up to 6b start at Strength basic no.02.01
Up to 6c start at Strength basic no.03.01
From 7a start at Strength progressions no.01.01

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

Always ensure good running shoes.
Without running experience, you start with Running workout no.01.01.
If you can complete a workout, continue with the next workout.
With more than a year of running experience you start with workout no.02.01

Lead and bouldering in your on-sight grade -1 point and running to raise your anaerobic threshold.

Bouldering

Boulder power

Strength basic and progressions

Boulder power

Strength basic and progressions

Yes, you can do so as long as you recover from every training session and make sure you are recovered before a new training session. Guideline for recovery:

 After a workout: power- endurance and strength = 48 hours rest

 After a workout: endurance = 24 hours of rest

 Before a workout: power- endurance and strength = 24 hours of rest

 Before a workout: endurance = 12 hours of rest

For Lead, Boulder (power) Strength (basic/progressions) and Running:

After a maximum of 2 weeks break you start with the workout you last did.

After 3 weeks of pause, you start 1 workout before the last one you did.

After 4 weeks of pause, you start 2 workouts before the last one you did.

After more than 4 weeks pause you start 4 workouts and if needed even more workouts, back before the last one you did.

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