This module explains how to move through the program, who it is designed for, and how the different modules fit together. Start here to understand the overall structure before choosing exercises, session templates, or weekly training arrangements.
Who this program is for
This module explains how to move through the program and how the different modules fit together. Start here to understand the overall structure before choosing exercises, session templates, or weekly training arrangements.
Good fit if you...
- Pump or lose power before technical failure
- Struggle to recover between burns or attempts
- Feel endurance progress has stalled despite regular training
- Can train consistently 2–4× per week
ABEP may not be the priority if you…
- Fail mostly due to finger strength or power
- Are in a short peaking phase (next 4–6 weeks)
- Are dealing with an acute injury flare-up
- Train very sporadically or without structure
How to move through the material
This program is designed to be read top-down, not randomly. Each section builds on the previous one: understanding → execution → structure → adjustment. Start with the conceptual sections, even if they seem obvious at first.
Many endurance training mistakes come from misunderstanding what “easy” aerobic work should actually feel like.
What to do first
Start simple. Do not try to optimise or progress yet.
- Read Why Aerobic Endurance Matters
- Read What the Aerobic Base Really Is
- Do 1–2 very easy aerobic sessions
- Focus on breathing and recovery — not pump or fatigue
At this stage, the goal is to learn what easy actually feels like. If there’s any doubt — it’s too hard.
How to integrate with current training
This program does not replace strength or power training. Its purpose is to reduce physiological cost and improve recovery so that your other training becomes more effective.
For most climbers, 2–3 aerobic sessions per week are sufficient. These sessions should feel easy and leave you fresh enough to climb hard on other days.
Aerobic work can coexist with board climbing, limit bouldering, projecting, or outdoor climbing. Volume matters more than fatigue — if aerobic sessions start to interfere with performance or recovery, they are no longer serving their purpose.
| Day | Focus |
|---|---|
| Mon | Rest / Active Recovery |
| Tue | Strength / Board Climbing |
| Wed | Rest / Active Recovery |
| Thu | Climbing or Projecting |
| Fri | Aerobic Base |
| Sat | Rest / Active Recovery |
| Sun | Aerobic Base |
This is intentionally sparse. The goal is to show where aerobic base work fits — not how much you should train.
Use this as a reference, not a template. Adjust based on how you recover, not on how much work you can tolerate.
What not to do
This program works only if intensity stays low and progression is patient. Common mistakes tend to come from trying to turn aerobic work into conditioning.
Avoid the following:- Chasing pump or fatigue
- Turning aerobic sessions into intervals or circuits
- Progressing intensity before volume is well tolerated
- Judging success by how hard the session feels
- Adding load because the session feels “too easy”
If a session feels heroic, it’s probably no longer aerobic.
When to move on
You should consider moving on from the initial phase once easy aerobic sessions feel truly effortless and repeatable, not just tolerable.
Signs that you’re ready to progress include:- You can complete sessions without accumulating pump
- Breathing stays calm and controlled throughout
- Recovery between attempts or sessions noticeably improves
- Aerobic work no longer interferes with other training
Progression should be gradual. If increasing intensity or structure reduces recovery or consistency, you’ve moved on too early.
Objective confirmation (Tindeq)
For objective confirmation, use testing to verify that aerobic capacity is no longer the primary limiter.
If you have access to a Tindeq, you can assess this using repeatability and sustainability metrics rather than maximum force alone. These measurements help verify whether improvements in recovery and fatigue resistance are reflected in measurable output.
All testing protocols and interpretation guidelines are explained in the dedicated, locked section on Tindeq measurements.