Route Intervals — Up-Down-Up

Full session

1. 1. Warm-up (20 min) Pulse-raiser, mobility, 2-3 routes building up, then one deliberate light pump with full recovery after. Never start intervals cold — this session bites.
2. 2. Intervals — 4-6 reps One rep = climb a route up, downclimb it (or lower and immediately re-climb), and climb up again — continuous. Pick a grade you can normally cruise: the third pass should be a real fight you still win. On autobelay or with a patient belayer.
3. 3. Rest = climbing time (1:1) Time your rep; rest exactly that long. The incomplete recovery IS the training — you're teaching your forearms to work while already tired.
4. 4. Stop rule Fail to finish a rep → the interval block is over, no exceptions. Close with 10 min of very easy climbing to flush out.
5. 5. Scheduling 1×/week in a fitness phase, never within 48h before a day you want to perform on routes. This session spends what performance days need.