PROTOCOL OVERVIEW
Aerobic base work
System
Aerobic System
Target
Aerobic capacity / capillarity
Primary Goal
Develop forearm aerobic endurance and movement efficiency
Intensity
~2/10 effort (easy continuous climbing)
Terrain
Vertical or slightly overhanging (autobelay / traverses)
Duration
30–45 min total
Structure
3 × 15–20 min (10 min rest) / 2 × 20–30 min (10 min rest)
Not sure how to structure your training?
Turn these protocols into a complete training system
Instant access • Premium included • Lifetime updates
Execution
Perform continuous climbing at low intensity:
- Climb continuously on easy terrain
- Use large footholds and positive handholds
- Keep movement steady and relaxed
- Shake out briefly if needed, but avoid full rests
Technical Focus
Focus on relaxed and efficient movement:
- Relaxed breathing
- Light grip on holds
- Quiet, controlled footwork
- Stable shoulders and body positioning
When to use it
Use when aerobic capacity is the primary focus.
- Aerobic base phases
- Low-intensity climbing days
- Recovery-oriented climbing sessions
Frequency
-
1–2× per week during aerobic or base phases
-
Best performed as a standalone session or separate from high-intensity climbing
-
If combined with climbing, place ARC after the session at low intensity (recovery-oriented)
Expected Effects
Over time:
-
Improved forearm capillarization
-
Better recovery between moves and attempts
-
Higher tolerance to climbing volume
-
Improved movement efficiency