{"id":39987,"date":"2026-09-25T06:55:58","date_gmt":"2026-09-25T06:55:58","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/stair-endurance-studio-programs\/"},"modified":"2026-09-25T06:55:58","modified_gmt":"2026-09-25T06:55:58","slug":"stair-endurance-studio-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/stair-endurance-studio-programs\/","title":{"rendered":"Programs \u2013 Stair & Endurance Studio"},"content":{"rendered":"

CLIMB 30<\/span>

Stair & Endurance Studio Programs<\/h1>

Pick a programme by goal, level and schedule.<\/p>Book a Climb Session<\/a><\/div><\/section>
\n

How We Coach<\/span>

Technique first, then intensity.<\/h2>

Stair-climber intervals, step circuits and tower-race preparation for serious cardiovascular endurance.<\/p>Book a Climb Session<\/a><\/div>

\"Stair<\/div><\/div><\/section>
\n
Program Questions<\/span>

Choosing your programme.<\/h2><\/div>
Is stair climbing better than running?<\/summary>

It is lower impact and builds more leg strength.<\/p><\/details>

Can I prepare for a tower race here?<\/summary>

Yes \u2013 we run 8-week race plans.<\/p><\/details>

Do I need to be fit already?<\/summary>

No \u2013 you set the step rate.<\/p><\/details>

How long are sessions?<\/summary>

30 or 45 minutes.<\/p><\/details><\/div><\/div><\/section>
\n

Programs<\/span>

Every programme has a purpose.<\/h2><\/div>
01<\/span>

Climb Intervals<\/h3>

Timed climbs with active recovery.<\/p><\/article>

02<\/span>

Step Circuit<\/h3>

Step-ups and strength stations.<\/p><\/article>

03<\/span>

Tower Race Prep<\/h3>

Plans for stair races and hikes.<\/p><\/article>

04<\/span>

Climb Starter<\/h3>

Pacing and posture for new climbers.<\/p><\/article><\/div><\/div><\/section>
\n

Start with Stair & Endurance Studio.<\/h2>

Tell us your goals and schedule and we will book the right first session.<\/p>Book a Climb Session<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":39871,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Programs | Stair & Endurance Studio \u2013 Hercules","_hercules_seo_description":"Programs page of the Hercules Stair & Endurance Studio demo \u2013 stair-climber intervals, step circuits and tower-race preparation.","_hercules_header_layout_id":40103,"_hercules_footer_layout_id":40104,"_hercules_page_builder":"","footnotes":""},"class_list":["post-39987","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/39987","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=39987"}],"version-history":[{"count":0,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/39987\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/39871"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=39987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}