Introduction

Event Details

Entry Details

      Training    ​

   Results and
  ​​Photos

    About the   
​ ​Tower Eye

       Charity     ​
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Training

To maximise your performance in the Sydney Tower Stair Challenge, we recommend some form of training. Remember that how you participate on the day is up to you - you can walk, run, shuffle...or do a little of each.

Have a look at our general training guidelines below or for those people who want specific training in the lead up to the event, check out the Training video by Stair Climbing Australia.
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To complete a stair climb challenge you require good cardiovascular endurance. Essentially this can be achieved through common fitness activities like swimming, running, cycling and hiking. But to take your performance to the next level, you will also need good lower body muscular strength. This can be achieved through hill climbing, soft sand running, stair climbing (of course), squats and general weight training in the gym.


Frequency
To be effective, any good training program must be completed at least 3 times each week. For elite and experienced athletes their training may involve up to 6 sessions each week.


Rest
Everyone's body needs rest. It provides your muscles with a chance to recover and repair themselves after a vigorous workout. For people who are just starting their training program, it is recommended that you alternate between training and resting. Even experienced athletes need rest, with one or two days of rest each week recommended for their bodies to cope with the demands of their activity level.


Progressive Intensity
Don't make the mistake of training too hard too early. If you do, you will get up in the morning and wish you hadn't gone so hard the day before. Instead, gradually increase the intensity or duration of your workout. This will force your body to adapt to the new demands, but allow it to adjust in a manageable way.


Training Ideas

1. Walk/run up a nearby hill. For people wanting a more intense workout, put a pack on your back or use ankle weights to really get the leg muscles burning.
2. Use the stairs at work and say goodbye to the lifts. If your office is on the top floor, catch the lift halfway and walk the remaining floors.
3. Vary your workout. Cycle, swim, run, hike, do some stairs, lift weights, play tennis...do anything to keep your workouts fresh and interesting.

​* Please note that the above training suggestions are simply a guide. For a more detailed fitness program it is suggested that you consult with a personal trainer. You may also wish to consult with your doctor before beginning a new fitness program to gain further advice and assistance.

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