FAQ training

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FAQ training

FITclimbing is a based on systematic training. More than 1000+ workouts individually programmable for your level. Your goal and experience will determine how you will select your workouts and fit it in training program.

So what’s in our program and what do you train with the different workouts?

HIIT Lead workouts > endurance

HIIT Boulder workouts > endurance & power endurance

HIIT Boulder power workouts > power endurance & strength

Strength Basic workouts > power endurance & strength

Strength Progressions workouts > power endurance & 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

Your basic climbing level will determine which program you will start with. Your basic level is the level you climb most of the times in your first or second go. But if you’re new to FITclimbing don’t step in too high. Begin with no. 1 in your level.
Example: you climb a 6a most of the times in your first or second go. Start with Boulder 6a.01.

A workout is in between 45 and 75 minutes. Put on comfortable climbing shoes you can wear for the whole session.

Make sure you know where the routes you want to use for your training session in the gym are. During one interval round you stay on the same rope. Lower off as normal when you reach the top of a route and start over again.

The workouts are High Intensity Interval Trainings that are played as a timer in the FITclimbing app and shows which grades you have to climb and how long.

Do the workout twice with at least 24 hours of rest and a maximum of 6 days rest between your training sessions. After repeated twice you can go 1 number up.

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.

Your basic climbing level will determine which program you will start with. Your basic level is the level you climb most of the times in your first or second go. But if you’re new to FITclimbing don’t step in too high. Begin with no. 1 in your level.
Example: you climb a 6a most of the times in your first or second go. Start with Boulder 6a.01.

A workout is in between 45 and 75 minutes. Put on comfortable climbing shoes you can wear for the whole session.

Make sure you know where the boulders you want to use for your training session in the gym are. Advice: for the harder levels choose only 2 to 3 boulders who are close to each other, if possible all in a different style, to make your round. You can climb a boulder several times.

The workouts are High Intensity Interval Trainings that are played as a timer in the FITclimbing app and shows which grades you have to climb and how long.

Do the workout twice with at least 24 hours of rest and a maximum of 6 days rest between your training sessions. After repeated twice you can go 1 number up.

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.

Your basic climbing level will determine which program you will start with. Your basic level is the level you climb most of the times in your first or second go. But if you’re new to FITclimbing don’t step in too high. Begin with no. 1 in your level.
Example: you climb a 6c most of the times in your first or second go. Start with Boulder power 6c.01.

A workout is in between 45 and 75 minutes. Put on comfortable climbing shoes you can wear for the whole session.

Make sure you know where the boulders you want to use for your training session in the gym are. Advice: for the harder levels choose only 2 to 3 boulders who are close to each other, if possible all in a different style, to make your round. You can climb a boulder several times.

The workouts are High Intensity Interval Trainings that are played as a timer in the FITclimbing app and shows which grades you have to climb and how long.

Do the workout twice with at least 24 hours of rest and a maximum of 6 days rest between your training sessions. After repeated twice you can go 1 number up.

If you have less than 3 months experience with strength training, start with Strength basic no.01.01. Repeat every workout twice and after that go 1 workout up. When failing several times during a workout go back 1 or more workouts.

If you have more than 3 months experience with strength training your climbing level is the indication for your start level:

Up to 6a > start at Strength basic 01.01

Up to 6b > start at Strength basic 02.01

Up to 6c > start at Strength basic 03.01

From 7a > start at Strength progressions 01.01

Repeat every workout twice and after that go 1 workout up. When failing several times during a workout go back 1 or more workouts.


Ensure a minimum of 48 hours of rest from your strength workout to the next one.

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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