Training and Preparation

If you’ve been following our training guide for the event (below) you should have developed a good base of aerobic fitness and leg strength, so it’s time to start mixing in some specific training to prepare your body for the challenge ahead.

This can involve exercising aerobically at the intensity and for the time you expect to complete the event. For most climbers, this should be between 7 to 14 minutes. These sessions can include stair climbing, rowing, hill running, or cycling.


Try performing repeat efforts at high intensity, with 5-10 minutes rest between efforts.

As we are running a virtual event in 2021, without the use of turnout gear or breathing apparatus (BA), it is not necessary to undertake any sort of training with operational equipment for the our virtual stair climb.

Training Guide

To aid in your training and preparation for the event, we have provided some workload and progression tips in the attached program:

Stair Climb Programs generic (PDF)