Climbing Training Load Calculator
Session Training Load
Calculate training load for a climbing session
Weekly Volume Plan
Plan weekly climbing volume based on goals
Formula
Training Load = Volume × Duration Factor | Volume = Routes × Grade Intensity | Intensity % = (Avg Grade / Max Grade) × 100
Frequently Asked Questions
How many days a week should I climb?
Beginners should climb 2-3 days per week with at least one rest day between sessions. Intermediate climbers can climb 3-4 days, and advanced climbers may train 4-5 days. Rest and recovery are crucial for finger tendon health and strength gains.
How do I calculate climbing training intensity?
Training intensity is measured as a percentage of your max grade. Climbing at 80-100% of your max is high intensity, 60-80% is moderate, and below 60% is low intensity. A balanced training week should include sessions at all intensity levels.
What is training load in climbing?
Training load combines volume (number of routes and their difficulty) with duration. It helps track cumulative stress on your body. Gradually increasing training load by 10-15% per week is recommended to build fitness while avoiding injury.
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