TRX for cardio?

I think one limiting factor in my redpoint goals is cardio. I have zero cardio. I think I would benefit from some high intensity interval training. Based on a Training Beta interview with Alex Stiger, i’m thinking some TRX workouts could help with that. I have other sources of climbing-specific core training and so that’s not so much what I’m worried about here. I just want to have the most climbing-specific cardio intensity workout that I can find and this seems like maybe a good option. Does anybody have experience using TRX for high intensity cardio? Any YouTube videos or set workouts that I could find for free that you would recommend? And any suggestions how to program this into standard workout cycles?

Your cardio would have to be really, really bad for it to be a limiting factor more than finger strength, pulling strength, mobility, route climbing fitness, and general sport climbing tactics to get shit done. It’s probably not cardio 

rowing

I can't speak as to whether it will help your climbing or not, but I do have a lot of experience with using TRX. This is a very complicated topic so I will give you my opinion without much explanation.  It is possible to use TRX for HIIT but I believe traditional body weight exercises and/or traditional cardio methods will be better. It is also possible to use it for cardio but is extremely challenging and borderline silly to do so.

 There is a learning curve that many never get right. 97% of people I see using TRX at the climbing gyms are using them wrong. Also, I'm not sure if this applies, but if you are somewhat athletic/stong/inshape using them at home from a door jamb sucks. They are expensive for what they are, and the cheap knock offs are a PITA because they don't self equalize. 

I think the TRX is a great tool for specific exercises and really shines when using with unathletic/untrained individuals but I would not recommend using it as the cornerstone of any energy system development program. 

As others have said, very unlikely that cardio is the culprit, but hey, getting some cardio exercise in your life is good, regardless!

I would suggest that you don’t bother with TRX, and do instead one of those Tabada-style HIIT workouts. Just Google it, if unfamiliar. There are many apps out there that would guide you through it. It’s basically something like 20 sec of high intensity with 10sec rest, cycling through a variety of body-weight exercises, anything from jumping jacks and high-knee running in place to planks, push-ups, lunges, triceps dips, etc. 

The entire workout takes about 20 min, some as short as 7 min. I wouldn’t call it “climbing-specific” cardio, because it isn’t, but the duration kinda approximates the timing of you climbing a sport route, where you might have to execute a few moves in a row, and then get to a rest/recovery stance. 

Yes, you can crush yourself cardio-wise on TRX.  As Lena suggests, you can do Tabada with TRX (as with any other exercise).  As Brian suggests, TRX requires form and technique.  You can also hurt yourself with TRX, so make sure you know what you're doing.  Alternate between upper and lower body exercises and don't take breaks.  Squats, lunges, rows (narrow, 45, wide), I's, Y's, T's, W's all great for climbing.  Mountain climbers and pikes with feet in long straps.  There is endless variety with TRX and most are "closed chain" exercises which mimic climbing.

Cardio, in the sense of exercising has a whole lot more to do with feeling good on the long approach than it does on the climb.

I’m not saying you can’t get winded climbing, but you’re going to find spots to shake and catch your breath.

A good solid aerobic foundation is good for your heart and lungs, keeps the weight off, makes the non climbing part a bit less miserable, and generally makes you a bit more resilient. I highly recommend it. It’s probably not going to change your redpoint though.

TRX from what I’ve done and seen wouldn’t really be cardio unless you went absolutely bonkers with it. It might actually settle into that power/endurance thing everyone wants. 2-4 minutes of hard but sub maximal effort. It might help. I’d be too worried about wrecking my shoulders and elbows. 

I think I would benefit from some high intensity interval training

If you have 0 cardio, start walking; that's where you're at.

Go for a walk, a hike, or a run. Low intensity is what will help you aerobic fitness. 

Side note - Alex is a great coach and person. Would highly recommend working with her

Ryan McDermott wrote:

I think one limiting factor in my redpoint goals is cardio. I have zero cardio. I think I would benefit from some high intensity interval training. Based on a Training Beta interview with Alex Stiger, i’m thinking some TRX workouts could help with that. I have other sources of climbing-specific core training and so that’s not so much what I’m worried about here. I just want to have the most climbing-specific cardio intensity workout that I can find and this seems like maybe a good option. Does anybody have experience using TRX for high intensity cardio? Any YouTube videos or set workouts that I could find for free that you would recommend? And any suggestions how to program this into standard workout cycles?

Could your issue be muscular endurance rather than cardio? If so, there are climbing specific drills that would benefit you more than working cardio.

Ryan McDermott wrote:

I think one limiting factor in my redpoint goals is cardio. I have zero cardio. I think I would benefit from some high intensity interval training. Based on a Training Beta interview with Alex Stiger, i’m thinking some TRX workouts could help with that. I have other sources of climbing-specific core training and so that’s not so much what I’m worried about here. I just want to have the most climbing-specific cardio intensity workout that I can find and this seems like maybe a good option. Does anybody have experience using TRX for high intensity cardio? Any YouTube videos or set workouts that I could find for free that you would recommend? And any suggestions how to program this into standard workout cycles?

General fitness (including cardio) is important at any age for any body, but at 44, you're still young enough to get your body in good shape, and make the rest of your decades way easier. But you are also no longer young enough to subject that body to any abuse you want, then quickly get fitness back. Nutrition, sleep, hydration, all of it matters.

If zero is what you have, then yes, get in the habit of walking. Get a tracker or a phone app if that helps. Then bump up from there.

TRX is great, but not a go to for cardio. It's also a thing you need to have access to. Walking? No excuses at all.

Best, Helen

Thanks for the many good ideas here, including caution about TRX form and injury. I guess zero cardio is an exaggeration--I can get to East Coast crags and bike to work no problem. But I'm at the point where, when doing PE sets such as 4x4s, I often get winded--hit a systemic cardio limit--before I hit the climbing energy system limits. At rests I can feel my heart and lungs working to just get under control, not recovering the way I would back when I had better systemic cardiovascular fitness. (The ClimbSci episode on Cardio does a good job of describing the systemic fitness I'm looking for.) Since posting, I did find an old Reddit climbharder post translating HIIT training from endurance sports to climbing, so I might just start with some of the boulder intervals recommended there and see if that hits the intensity I'm looking for. 

Row, run, battle ropes, hill climbs, and circuits with low weight/high volume are all good options.

Remember, you need a basic level of cardio, not ultramarathoner cardio. A simple 20 minute jog 3 times a week would likely do the trick.

Yeah, if you feel you're getting winded too quickly, get after it. If you're a smoker, try to cut back, if quitting isn't gonna happen.

The other thing cardio/lung capacity will do for you as a climber, is it will help when you get some elevation under your feet. I only gain about 4,000 feet from Boise to City of Rocks, but it's noticeable on some trips. 

A couple other considerations. Cardio is where you can get the whole body working, too. All that not specific to climbing parts you own. You might also find activities you enjoy outside of climbing. Or, good for your head things to do.

 Walking/running/hiking/biking, especially outside, just help with life in general. Getting good at something else, not madman good, just respectable good, like swimming, dancing, noninjury prone sports, etc, can be satisfying. 

TLDR, cardio is the most versatile "skill" and the easiest to pursue.

Best, Helen

I’m sort of a special case- because I lack the Cardio Boredom Trigger that most humans are born with. I’m capable of facing a cinder block wall for over an hour while I sweat like a maniac with Techno pumping in my ears.. 

This is what I’ve been using lately.. seems vaguely “Climbing Specific’ish” - I’m a big wall guy, It seemed like it could have some crossover for Jugging Ropes.. who knows… guess we’ll see come spring 

Actually sounds like you need to learn to breathe while you climb.

Ryan McDermott wrote:

I think one limiting factor in my redpoint goals is cardio. I have zero cardio. I think I would benefit from some high intensity interval training. Based on a Training Beta interview with Alex Stiger, i’m thinking some TRX workouts could help with that. I have other sources of climbing-specific core training and so that’s not so much what I’m worried about here. I just want to have the most climbing-specific cardio intensity workout that I can find and this seems like maybe a good option. Does anybody have experience using TRX for high intensity cardio? Any YouTube videos or set workouts that I could find for free that you would recommend? And any suggestions how to program this into standard workout cycles?

If cardio is a problem, then do cardio training, pref with low intensity. You would really(and I mean REALLY) push it to get high intensity cardio out of TRX also.
In short, if your feel like cardio is your weak link - just do cardio, don't try to reinvent the wheel. Also you can spice up your running by doing high intensity interval too, probably much easier to control(I'm more of a casual jogger when it comes to running, just doing like 30-40 minutes in the morning to wake up and warm up. My only advice is to pick really comfortable running shoes from your local running store, going to make a huge deal if you're planning to go high intensity).