Conditioning
Stair intervals
- Kit
- Bench or chair
- Works
- quads · glutes
- Also
- calves · hamstrings · hip flexors
Stair intervals are a repeated fast climb: run or march up a flight of stairs, or step up and down on a bench or sturdy chair at pace. The legs do the work while your breathing rate climbs, so it raises your heart rate without the joint impact of jumping. It suits anyone with stairs at home or a solid step, and the speed is yours to set.
Form
How to do stair intervals
- 1Set up at the bottom of a staircase, or stand facing a bench or sturdy chair that holds your weight without shifting. Check the surface is dry and clear.
- 2Drive one foot onto the first stair or the bench top, press through the whole foot and stand tall at the top with the hip straight.
- 3Step back down under control, landing on the ball of the foot then the heel. Keep your eyes on the step ahead rather than straight down at your feet.
- 4Keep climbing at a pace you can hold for the whole effort, swinging your arms and breathing in a steady rhythm rather than holding your breath.
- 5If you are working on one step, lead with one foot for a while and then swap so both legs get the same work.
- 6Ease the pace in the last stretch of the effort rather than stopping dead, and keep walking until your breathing settles.
Watch for
Common mistakes
Pushing off the trailing foot instead of driving through the top leg.
Fix: Shift your weight fully over the lead foot before you press, and let the back foot stay light.
Starting at a sprint and fading halfway through the effort.
Fix: Set a pace in the first few climbs that you could still hold near the end, then lift it if you have room.
Landing heavily and half missing the step on the way down.
Fix: Shorten your stride, look one step ahead, and place the foot quietly rather than dropping onto it.
Variations
Easier and harder
Sessions