How to do the Stair Climber Intervals
Step by step
- Start the machine slow and take a minute of easy stepping to warm up.
- Step fast for 30 to 45 seconds with tall posture and full steps.
- Slow to an easy pace for about 60 seconds to recover.
- Repeat the fast and easy segments for your planned rounds, keeping a light hand on the rail for balance.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
Do not hang or lean on the handrails to survive the fast bouts - if you have to grip hard, slow the machine down.
Coaching cue
Pick a fast-bout speed you can still hit on the last round, not just the first.
Stay safe
Let the pedals come to a stop and hold the rail before stepping off the machine.
Make it easier or harder
- Easier: Shorten the fast bouts to 20 seconds and recover for 90.
- Harder: Raise the speed or stretch the fast bouts out to 60 seconds.
Muscles worked
- Primary: Cardio, Quads
- Secondary: Glutes, Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.