Training Blog: From the Ground Up

One of the most efficient and effective ways to improve your climbing performance, especially your ability to try hard for longer, is through high-intensity interval training, or HIIT. At ROQ, we believe HIIT is not only fantastic for general fitness, but also a powerful tool for climbers looking to level up.

Climbing is fun. It’s empowering. It keeps you moving, thinking, and progressing. You don’t need experience or special gear to start — just the willingness to try. Come experience why so many people fall in love with this sport at ROQ.

When structured thoughtfully and progressed gradually, HIIT isn’t inherently riskier than any other climbing or fitness approach.

Boards have developed a reputation as a tool for advanced climbers. The truth? They’re an incredibly useful tool for progression at any level, especially if you’re still building your base or returning to the sport.

At ROQ, the rower plays a real role in how we train. It’s not an extra — it’s a key part of the system. And once you understand how and why we use it, there’s a good chance you’ll start to love it too.

Training with a supportive community boosts motivation, accountability, and performance—because the people you train with make all the difference.

Climbing more isn’t always the answer—ROQ’s structured, high-intensity training helps you build real capacity and make every session count.

ROQ’s training uses high-energy HIIT classes to build climbing-specific capacity—so you can climb harder, longer, and actually enjoy the process enough to keep coming back.