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Train Aerobic Capacity for climbing with ARC’ing

ARC (Aerobic Restoration and Capillarity) training is a fundamental endurance-building method in rock climbing. It focuses on improving the forearm muscles’ ability to sustain effort over long periods by increasing capillary density, enhancing oxygen delivery, and improving recovery. If you’re looking to climb longer without getting pumped, ARC training is a must as it will increase your aerobic capacity.

How ARC Training Works

ARC training is all about low-intensity, high-volume climbing. Here’s what you need to know:

  • Intensity: Very low—climb at a level where you can sustain movement for extended periods without getting pumped.
  • Duration: Typically 20–45 minutes per session, continuously moving on the wall.
  • Routes/Problems: Choose routes that are at least 2–3 grades below your max onsight level.
  • Climbing Style: Focus on slow, controlled movements and relaxed grip to promote efficiency.

Why ARC (aerobic capacity) Matters

  1. Improves Endurance – Helps you climb longer and tackle bigger routes with less fatigue.
  2. Enhances Recovery – Trains muscles to clear lactic acid efficiently, reducing pump.
  3. Builds Efficient Movement Patterns – Encourages smooth climbing with minimal wasted energy.
  4. Develops Base Fitness – Ideal for off-season training or as a foundation before progressing to strength and power phases.

How to Incorporate ARC into Your Training

  • Climb Continuously: Aim for 20–45 minutes of uninterrupted movement.
  • Stay Below Your Limit: Work on terrain where you feel slight fatigue but never reach failure.
  • Use Circuits or Traverses: If your gym lacks long routes, find a way to stay on the wall.
  • Train Consistently: 2–3 sessions per week for the best results.
aerobic capacity for rock climbing

Final Thoughts

ARC training is a key tool for any climber looking to improve endurance and efficiency. Whether you’re preparing for long multi-pitch climbs, endurance sport routes, or just want to feel more controlled on the wall, adding ARC to your training will help you climb stronger for longer.

For more training videos check out our YouTube channel.

Keith Kubiesa