Primary Goal
Build aerobic capacity below CF
PROTOCOL OVERVIEW
Aerobic base work
System
Aerobic System
Target
Forearm aerobic capacity
Load
40–60% CF
Tempo
30 s ON / 30 s OFF
Hand Switch
Per rep
Main Work
1–2 sets × 10–30 reps per side (both sides) @ 40–60% CF
Progression
Increase frequency or total volume across blocks
Retest
Every block
Tindeq code
1RSH
Not sure how to structure your training?
Turn these protocols into a complete training system
Instant access • Premium included • Lifetime updates
Calculate your working loads
Aerobic Repeaters Intensity Calculator
Enter your measured 4-minute Critical Force (CF) to calculate working loads.
35%
kg
45%
kg
55%
kg
Execution
Warm-up
- 1–2 min of light rubber ball squeezing to increase blood flow
- A few easy contractions on the hold
Main Work
- 1–2 × 20 @ 35–55% CF
- Rest between sets: 5–10 min
Technical Focus
Focus on relaxed and efficient contractions:
- Maintain smooth, steady contractions
- Keep force consistent — no squeezing or spikes
- Use controlled active curl movement
- Keep shoulders relaxed and body still
- Maintain relaxed breathing
Intensity Zones
| Zone | Intensity | Application |
|---|---|---|
| 1 | Low ~35% CF | Early base building, recovery weeks |
| 2 | Standard ~45% CF | Primary AC-AR training zone |
| 3 | Upper ~55% CF | Upper edge of the AC-AR zone |
When to use it
Use when aerobic forearm capacity is the primary limitation:
- Forearms pump quickly and recover poorly
- Early pump on sustained climbs (e.g., after first few clips)
- Finger strength drops during longer sequences
- Difficulty maintaining low-to-moderate force over time
- High Peak Load but low Critical Force (low CF / PL ratio)
Frequency
- 2–4× per week during aerobic or base phases
- Can be performed as a standalone session or after low-intensity climbing
- Can be added after short strength sessions to extend aerobic volume
- Avoid placing before high-intensity climbing sessions
Expected Effects
- Improved forearm aerobic capacity
- Increased capillary density and oxygen delivery
- Enhanced mitochondrial efficiency
- Delayed onset of forearm pump
- Improved recovery between contractions
- More stable performance during sustained climbing