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Stair Climber · intervals · 41 min

Stair Climber Intervals

Six 3-minute climbs with recovery — the best hiking cross-training there is.

Step 1 of 14

Warm-up

Z1 recovery

6:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up6 min · Z1 recovery
  2. Hard climb (1/6)3 min · Z4 threshold
  3. Slow climb recovery (1/6)2 min · Z1 recovery
  4. Hard climb (2/6)3 min · Z4 threshold
  5. Slow climb recovery (2/6)2 min · Z1 recovery
  6. Hard climb (3/6)3 min · Z4 threshold
  7. Slow climb recovery (3/6)2 min · Z1 recovery
  8. Hard climb (4/6)3 min · Z4 threshold
  9. Slow climb recovery (4/6)2 min · Z1 recovery
  10. Hard climb (5/6)3 min · Z4 threshold
  11. Slow climb recovery (5/6)2 min · Z1 recovery
  12. Hard climb (6/6)3 min · Z4 threshold
  13. Slow climb recovery (6/6)2 min · Z1 recovery
  14. Cooldown5 min · Z1 recovery