How to Do Stair Climber Intervals

Stair Climber Intervals is a cardio exercise using machine, listed as advanced in the A90 Training Club catalogue.

Demonstration video coming soon

Primary muscle

Cardio

Equipment

Machine

Difficulty

Advanced

01 / Move with control

How to perform

How to do Stair Climber Intervals

  1. 01Step onto the machine and select a manual mode, starting with a light warm-up pace for two minutes.
  2. 02Increase the speed to a vigorous level where the heart rate rises significantly for a 60-second work interval.
  3. 03Drive through the entire foot on each step, ensuring the heel does not hang off the edge.
  4. 04Reduct the speed to a recovery pace for 60 to 90 seconds to allow the heart rate to stabilize.
  5. 05Continue alternating between high-intensity and recovery intervals for the prescribed duration.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Stair Climber Intervals

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.
  • Core Stabilises the spine and transfers force.
  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid leaning on the handrails and taking weight off the legs, as this reduces the metabolic demand and glute activation.

Same coaching engine used inside the A90 app

05 / FAQ

Stair Climber Intervals questions

What muscles does Stair Climber Intervals work?

Stair Climber Intervals is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.

How do you do Stair Climber Intervals correctly?

Step onto the machine and select a manual mode, starting with a light warm-up pace for two minutes. Increase the speed to a vigorous level where the heart rate rises significantly for a 60-second work interval. Drive through the entire foot on each step, ensuring the heel does not hang off the edge. Reduct the speed to a recovery pace for 60 to 90 seconds to allow the heart rate to stabilize. Continue alternating between high-intensity and recovery intervals for the prescribed duration.

What is the A90 coach tip for Stair Climber Intervals?

Avoid leaning on the handrails and taking weight off the legs, as this reduces the metabolic demand and glute activation.

Is Stair Climber Intervals suitable for beginners?

Stair Climber Intervals is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Stair Climber Intervals?

Stair Climber Intervals uses machine.

A90 Intelligence

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