Endurance Capacity Test @ 60%

Load determination:

This is the formula to determine load for this test:

Total = (Bodyweight + Max Load)
Test Load = (Total * Multiplier) – Bodyweight

As an example, if your bodyweight is 70kg and your max hang added weight is 40kg:

70kg + 40kg = 110kg (Total)
(110kg * .6) – 70kg = -4kg (Test Load)

So you would remove 4kg for this test.

Instructions:

Perform this test after 2 sleeps of rest since your last climbing session. Warm up thoroughly. Use an interval timer app set to 7 seconds on, 3 seconds off. Make sure it’s set to announce more reps than you can do!

When ready, add your test load and perform as many sets of 7:3 repeaters as possible. The test is over when you fail to hang on for 7 seconds. Film yourself or have a friend time you – it’s very hard to count when trying this hard!

 

Record the total amount of time before you failed. If you fall in your 10th rep, and completed 9 successfully, that would be 9 * 10 = 90 seconds.