45 Min Climber

45 minute vertical climber classes that build power and endurance with live metrics

Set up for success: handles near shoulder height so you can keep a neutral spine, core on, and a slight knee bend at the bottom of each stride. Pair your FTMS climber in the Fitscope app to see live watts, cadence, heart rate, calories, and distance. In these 45 minute sessions you will hit an 8 minute tempo climb at about 85 to 90 rpm with 30 to 45 second surges, then finish with a 5 minute peak at RPE 9 held around 60 to 70 rpm. Track normalized power or time in Zone 3 to 4, and if cadence drops below 60 rpm, lower resistance 2 to 3 percent to hold form and breathing. For more options, explore vertical climber classes.

Recover and progress: allow about 48 hours after very intense climbs, then add one weekly strength training session for posterior chain and core support. On lighter days, reset with a short post workout stretch. If you are building volume, swap one 45 for a 30 minute climber to maintain quality. Press Play.

What equipment and sensors do I need?
A vertical climber with FTMS or visible power and cadence, Bluetooth enabled Fitscope app, and a heart rate monitor. Water and a towel help you manage longer efforts.

How do I scale a 45 minute climb if I am newer?
Start with shorter blocks or choose a 30 minute option, keep RPE near 4 to 6, and shorten surges. Add about 2 percent resistance only when your cadence and breathing stay steady.

What if my cadence falls under 60 rpm?
Reduce resistance 2 to 3 percent, reset posture, and rebuild to smooth, even strokes before adding load again.

Which metrics matter most here?
Normalized power or average power, time in Zone 3 to 4, cadence consistency, and RPE. Progress looks like holding higher power at the same RPE or the same cadence at slightly higher resistance.

Power Climb vs Advanced Climb
Power Climb focuses on heavy, high torque intervals for strength. Advanced Climb emphasizes longer pacing blocks for endurance and distance goals. Choose based on your current training phase and pair with vertical climber classes in the library.