Power Endurance - Upgrade your training with 4x4

What is power endurance?
Endurance tells you something about how long you can climb (or do another activity, like running) at a time, without a break.
In bouldering, infinite endurance is not necessary, as we often climb 10-60 seconds at a time before taking a break. Roughly speaking, the intensity has to go down if the time is to go up. We have the energy we have, and if we need to burn it off in a short time, the individual movements can be difficult. But if you want to burn it off in a long time, the movements must necessarily become easier. The difficulty of these movements is called intensity.
Power Endurance is a term that describes being able to maintain a high intensity for a long time. It can be an advantage to have good Power Endurance to be able to maintain a high level throughout your session. Power Endurance also enables long sessions. It can also be a good idea if you climb competitively, as you need to have all your visual strength available throughout the competition.

How do you train Power Endurance for climbing?
The answer is varied, but the best in our opinion is 4x4.
4x4 is a training method where you climb 4 problems in a row in max 4 minutes.
Then you take a 4 minute break and repeat the whole session (a set) 4 times.

You can either choose 4 problems. Or if there are a lot of people in the hall, you can choose one problem to climb 4 times and then choose a new problem so that you are challenged on different movements and grip types.

The problems you choose should push you so much that you can just about complete the first few sets. It's okay if you can't complete the very last repetitions.
It's also important that the climbing is sustained and without show-stopper moves, such as a wild dyno or a move that can easily throw you off the climbing wall.
An example could be that if you climb Long most of the red ones, you choose 4 purple problems that you have climbed before and you feel that you can't fall off on. Then this training protocol should challenge your endurance so much that you end up falling off on the very last repetitions; you've hit the nail on the head :)

Good training, see you on the climbing walls!