ARC Training for Aerobic Endurance

Build aerobic capacity and forearm endurance through continuous climbing

At a Glance

Time per Session
60-90 min/session
Frequency
2-4x per week
Equipment
Gym only
Prerequisites
Basic climbing movement
7.8
Moderate Effectiveness
Average of all training programs

Based on scientific research, community feedback, and proven results from climbers at your level.

Focus Areas:
aerobic endurance
recovery
base fitness

Program Overview

Aerobic Restoration and Capillarity (ARC) training develops the foundation of climbing fitness. Through extended periods of easy climbing (20-45 minutes), you build the capillary density and aerobic capacity needed for recovery between hard efforts and sustained climbing performance.

Essential for sport climbers and an often-overlooked component of boulder training, ARC work builds the endurance base that supports all other training.

What You'll Get

  • ✓6-12 weeks structured training plan with detailed workout instructions
  • ✓Week-by-week progression to safely build your climbing performance
  • ✓Progress tracking guidelines to measure your improvements

Target Audience

✅ Ideal For

  • • Those wanting to improve aerobic endurance
  • • Can train 2-4x per week
  • • Committed to a 6-12 weeks training cycle

⚠️ Not Recommended If

  • • Currently dealing with climbing injuries
  • • Unable to commit to the required training frequency

Training Topics Trending This Week

What the community is discussing right now

  • •
    Competition Preparation
    3+ mentions
  • •
    Finger Strength Training
    3+ mentions
  • •
    Finger Training Protocols
    2+ mentions
  • •
    Forearm Endurance Issues
    2+ mentions
  • •
    Board Climbing Best Practices
    1+ mentions
  • •
    CARCing vs Long Duration Holds
    1+ mentions

Success Stories

Real results from climbers in the community

Program: Board climbing (Kilter focus)
Result: V6 flash grade approaching, improved movement quality
⏱️ ~1 year
• Consistent 2-3x/week board sessions
Program: Density hangs to repeaters progression
Result: Half crimp MVC increased from 30kg to 36-42kg
⏱️ Several months
• Returning climber, <50% bodyweight starting point
Program: Combined board climbing + physical training
Result: V13 breakthrough send (Tilted World)
⏱️ Ongoing
• Advanced climber, 13.5 years experience

Common Questions

Questions the community is asking about this topic

  1. **How often should I do hangboard training for endurance?** - Multiple users asking about simple protocols for aerobic capacity without finger strength focus
  2. **What's the best board climbing frequency to avoid injury?** - Concerns about volume management and finger safety on system boards
  3. **How do I maintain/rebuild endurance after time off?** - Post-vacation/injury endurance loss and recovery protocols
  4. **Are pull-ups helping my climbing performance?** - Questions about transfer from general strength to climbing-specific performance
  5. **What grades indicate board climbing readiness?** - Safety thresholds for intensive board training

Pain Points & Problems

Challenges climbers are facing

  • •
    Plateau frustration
    medium frequency
  • •
    Finger injury frequency on boards - High severity, multiple mentions of friends getting tweaked
    low frequency
  • •
    Endurance loss during breaks - High frequency, 1 month off causing significant capacity drops
    low frequency
  • •
    Expensive youth programs - $250+/month pricing creating accessibility barriers
    low frequency
  • •
    Skin limitations during training - Moderate frequency, affecting volume and consistency
    low frequency
  • •
    Hip pain/mobility issues - Recurring theme affecting climbing performance
    low frequency

Program Mentions Summary

How the community feels about related programs

Max Hangs
Mostly positive sentiment, recommended for finger strength gains
positive
8+ mentions
Repeaters/CF Repeaters
Positive sentiment, especially for endurance blocks
positive
6+ mentions
4x4s
Positive for power endurance and trip preparation
positive
5+ mentions
Board Climbing (Kilter/Moonboard)
Mixed sentiment (powerful but dangerous)
mixed
12+ mentions
ARC Training
Positive for endurance base building
positive
4+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Volume management is critical: Users consistently struggle with balancing intensity and frequency, especially on boards - suggest built-in volume tracking and warnings
  • 💡Endurance training needs simplification: Multiple requests for "simple effective" protocols suggest current options are too complex
  • 💡Real success stories validate programs: Users citing specific timeframes and results (V4→V6 in 8 weeks, 30kg→42kg MVC) provide powerful social proof
  • 💡Safety education is essential: Board climbing seen as "playing with fire" - integrate injury prevention content prominently
  • 💡Trip-specific training is popular: Structured preparation for destinations like Céüse shows demand for goal-oriented programming
  • 💡Accessibility concerns are real: $250/month youth programs highlight need for home/budget training options
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Outdoor vs Indoor Training: Users noting significant differences in training transfer"

"Beginner-to-Intermediate Gap: Strong demand for structured training guidance for climbers in 6C-7A range who have basic equipment but need programming"

Feedback collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering