Pranaclimb is a field-based, non-invasive system that helps climbers understand effort, pacing, and recovery in real time through breathing. It’s built for climbing’s intermittent efforts (anaerobic bursts, aerobic endurance, and quick recovery) — dynamic movement, expressive breathing, postural constraints, and micro-rests. Access the full research paper at SportRxiv or Research Gate
Anderson, A. (2025). The Pranaclimb Methodology: Non-Invasive Tracking of Critical Power and W′bal Modelling in Rock Climbing Using Breathing Rate, RPE, and HRR. SportRxiv. DOI: https://doi.org/10.51224/SRXIV.578
Pranaclimb eliminates lab dependency, democratizing access to performance analytics. It offers climbers, athletes, coaches and researchers a unified tool to optimize performance, recovery, and training—bridging physiology with practicality.
The Pranaclimb Methodology powers the Remote Breathing Assessment
Pranaclimb helps climbers understand and control their effort on the wall by using simple cues—how hard you're breathing, how you feel (RPE), and how fast your heart rate drops after a route (HRR). These signals give insight into your real-time performance and fatigue. You can learn when you’re climbing below your limit (CP), when you're pushing close to the edge (RCP), and when you're going into the red zone (above CP). It's a practical system you can apply immediately, without needing lab tests or expensive gear.
Pranaclimb offers a science-backed, highly personalized breathing-coaching experience unlike anything else in the climbing space.
Pranaclimb is the leading physiological breathwork coaching tool in climbing
THE RBA MEASURES
🕐 Core RBA Diagnostic (Essential Protocol) → Repeat weekly for field-based tracking of performance and recovery.
🌊 Extended Assessment
Deep Dive (30–40 min)
THE COPRO TRANSFORMS
CoPro turns RBA data into action.
It interprets BR, RPE, HRR₆₀ & W′bal patterns to guide breathing, pacing & recovery strategies on the wall.
👉 RBA measures. CoPro transforms.
Real physiology → real strategy → real performance gains.
Climbers perform a 4-minute maximal-effort route or treadwall trial while BR is tracked via microphone or audio analysis. Critical Power (CP) is identified near BR ~45 BPM, RPE 8, and the Respiratory Compensation Point (RCP) near BR >55 BPM, RPE 10, reflecting the transition from steady-state to unsustainable effort.
Pranaclimb translates the complex W′bal-ODE model (Skiba et al., 2012, 2021) into accessible, field-ready rules based on Breathing Rate (BR) and Rate of Perceived Exertion (RPE). This allows climbers to monitor fatigue and recovery in real time without laboratory equipment.
The Pranaclimb methodology incorporates Heart Rate Recovery at 60 seconds (HRR₆₀s) as a non-invasive indicator of autonomic resilience and W′bal recovery capacity following climbing efforts.
Links HRR to autonomic recovery, offering actionable insights for training and pacing
Pranaclimb acknowledges the "grey zone" described in recent literature (Caen et al., 2022), recognizing a ±3–6% variability around CP, MLSS, and RCP thresholds due to natural and methodological variation. This reinforces the practical necessity of integrating flexible, field-responsive markers such as BR and RPE rather than rigid laboratory metrics.
To enhance model precision and to reflect real-world demand, Pranaclimb includes dynamic efficiency modifiers (grip type and wall inclination) derived from climbing-specific biomechanics and energetics.
BR and RPE provide real-time cues for pacing and effort regulation. Climbers learn to adjust intensity based on ventilatory breakpoints, making this model practical and responsive for in-field application.
Validation Against Literature: Keir et al., 2018; Caen et al., 2022.
REST for longer. Work on your ability to find rest points. Breathe rhythmically, slowly, and deeply to recover
One of the greatest distinctions between elite and recreational climbers is not raw power, but rather their recovery strategies. Advanced climbers rest longer, breathe better, and actively manage fatigue during climbs.
🧗 Coaches seeking real-time on-the-wall diagnostics 🧠 Climbers of all levels aiming to connect breath with performance 🌬 Breathwork practitioners integrating physiology into sport 🔬 Researchers exploring field-based respiratory energetics⚡Athletes in other intermittent or tactical sports
Annie Anderson
Annie began Trad climbing in 1991 on the Avon Gorge limestone in Bristol. From 1998 to 2001, she managed the UAE’s first climbing wall in Dubai and created and ran courses. She is an experienced and qualified yoga teacher, climbing instructor, coach, and guide.
Breath training for mind control, physiological and emotional regulation, and movement.