Rowing for Climbers

Climbing is a lot like a series of intense intervals. The length of the interval may depend on the length of the pitch, your skill and your strength, but most climbers should be prepared for intervals of up to five minutes. Try this workout where you "climb" a pyramid of intervals, and then work back down, building the intensity as you go.

Sample Workout

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Goal: Lay the physiological groundwork for a day of bouldering or climbing.

Details:

1. Row easily for 5 minutes to warm up; get off and stretch briefly if you want to.
2. Row moderately hard for 1 minute, then row easy for 1 minute.
3. Row moderately hard for 2 minutes, then row easy for 1 minute.
4. Row moderately hard for 3 minutes, then row easy for 2 minutes.
5. Row moderately hard for 4 minutes, then row easy for 3 minutes.
6. Row moderately hard for 5 minutes, then row easy for 1 minute.
7. Row moderately hard for 4 minutes, then row easy for 1 minute.
8. Row moderately hard for 3 minutes, then row easy for 1 minute.
9. Row moderately hard for 2 minutes, then row easy for 1 minute.
10. Row moderately hard for 1 minute, then row easy for 1 minute.
11. Row easily for 5 minutes to cool down.
12. Stretch.

Total time: 47 minutes

Note: For help on setting up this workout on your monitor, check out Setting Up a Variable Interval Workout.