Conditioning

Stair Intervals

Turns a stairwell you already have into breathing work, with no equipment at all.

How to do it

  1. Walk or jog up one flight at a strong pace, whole foot on each step.
  2. Come down at an easy walk — the way down is your rest.
  3. Keep a hand near the rail, and use it if the stairwell is steep, worn or dim.
  4. Add a flight only once the current number feels repeatable.
Running IntervalsQuads · Intermediate · 6 × 60 sStanding MarchQuads · Beginner · 1 × 40 sGymnastic BridgeGlutes, Shoulders · Advanced · 3 × 20 sStationary Bike IntervalsQuads · Beginner · 5 × 60 s90/90 Hip SwitchGlutes · Intermediate · 2 × 8Barbell Back SquatQuads · Intermediate · 3 × 8

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Stair Intervals — how to do it, muscles worked · Sport AI