Andrew Huberman's Full-Body Cardio Protocols: Where the VersaClimber Fits
How neuroscientist Andrew Huberman uses the VersaClimber to maximize cardiovascular gains with minimal time and joint stress.
Andrew Huberman's cardio protocol centers on 150 to 200 minutes of Zone 2 work weekly plus one or two high-intensity VO2 max sessions, and the VersaClimber fits both demands because its contra-lateral full-body movement drives higher oxygen consumption than lower-body-only machines while producing zero joint impact.
- 150 to 200 minutes weekly: Huberman recommends 150 to 200 minutes of Zone 2 cardio per week, spread across three or four sessions, as the foundation of any serious cardiovascular protocol.
- Three to eight minute intervals: VO2 max sessions call for intervals of three to eight minutes at near-maximal effort with roughly equal rest, repeated four to six times, once or twice a week.
- Vertical climbing recruits the upper body as a primary mover, which raises total oxygen consumption and cardiovascular stress compared to leg-only machines at the same perceived effort.
- 30 minutes beats 45 to 60: Because working muscle mass is larger on a vertical climber, a 30-minute session can produce the cardiovascular stimulus that takes 45 to 60 minutes on a treadmill.
- New climbers consistently underestimate how fast the upper body fatigues, so beginning at lower resistance and adjusting cadence in real time is the practical first step.
Where to start
VersaClimber TS-Magnetic Touchscreen Vertical Climbing Machine
Cascade Climber Cross Crawl Commercial Vertical Climbing Machine
Andrew Huberman's Cardio Philosophy: The Framework Behind the Protocols
Andrew Huberman, the Stanford neuroscientist whose podcast has shaped how millions of people think about health, talks about cardio in a way most fitness content does not. He is not interested in burning calories for its own sake. He frames cardiovascular training as a tool for extending what he calls "healthspan," preserving VO2 max across decades, and building the kind of aerobic base that supports everything else: sleep, cognition, stress resilience, and longevity.
His recommendations draw heavily on exercise physiology research, particularly the work of researchers studying Zone 2 training and high-intensity interval protocols. The framework he describes is not a single workout but a weekly structure with distinct training zones, each serving a different physiological purpose. Understanding that structure is the first step to seeing where a vertical climber fits, and why it fits so naturally.
Zone 2 Training: The Aerobic Base Huberman Keeps Coming Back To
Huberman repeatedly emphasizes Zone 2 as the foundation of any serious cardio protocol. Zone 2 is a sustainable aerobic effort where you can hold a conversation but would not want to. Physiologically, it is the intensity at which your body primarily uses fat as fuel, mitochondrial density improves, and lactate is cleared about as fast as it is produced. Research on endurance athletes and longevity populations consistently points to high volumes of this low-to-moderate intensity work as a distinguishing factor in cardiovascular health across age groups.
Huberman typically recommends 150 to 200 minutes of Zone 2 cardio per week, spread across three or four sessions. He is not prescriptive about the machine. What matters is that you sustain the effort long enough for the mitochondrial adaptations to accumulate. Walking, cycling, rowing, and yes, climbing all qualify, provided the pace stays controlled. The vertical climber is actually well-suited here because the contra-lateral movement pattern naturally limits how aggressively most people can push, making it easier to stay in the target zone without constantly checking a heart rate monitor.
The High-Intensity Layer: VO2 Max Work and Why It Matters
Beyond Zone 2, Huberman recommends one or two high-intensity sessions per week targeting VO2 max. VO2 max, which measures the maximum rate at which your body can consume oxygen during exercise, is one of the strongest predictors of all-cause mortality that researchers have found. Studies have documented that moving from a low VO2 max to even a moderate one cuts cardiovascular risk dramatically, and the gains compound into older age.
The protocols Huberman describes for this layer typically involve intervals lasting three to eight minutes at near-maximal effort, with roughly equal rest periods, repeated four to six times. He also references shorter, sharper intervals, sometimes as brief as 20 to 30 seconds at true maximum output. Both formats stress the aerobic system hard enough to drive VO2 max upward over weeks of consistent training. If you want to understand the evidence behind how vertical climbers interact with VO2 max adaptations, the research is more specific than most people expect.
The critical requirement for this kind of training is full-body engagement at high output. You cannot isolate your legs and expect to hit a genuine ceiling. That is exactly where the vertical climber earns its place in the protocol.
Why Vertical Climbing Matches the Huberman Framework So Well
Most cardio machines work the lower body with some incidental arm movement. Treadmills, bikes, stair climbers: even when handles are present, the arms are largely along for the ride. A vertical climber is structurally different. The contra-lateral climbing motion that VersaClimber builds into every model (right arm and left leg rise together, then switch) recruits the upper body as a primary mover, not an accessory. Research on simultaneous arm-and-leg exercise consistently shows higher total oxygen consumption, greater cardiovascular stress, and faster lactate accumulation compared to leg-only work at the same perceived effort.
That matters for Huberman's framework in two ways. For Zone 2 sessions, full-body engagement means you reach the target heart rate at a lower movement speed, reducing mechanical stress on joints. For high-intensity intervals, it means you can push your VO2 max ceiling harder in less time because the working muscle mass is simply larger. The science behind simultaneous arm and leg training confirms that this is not a marginal difference. The cardiovascular demand is meaningfully higher than lower-body-only exercise at equivalent subjective effort.
There is also the joint load question. Huberman frequently talks about training sustainability across decades. A machine that produces high cardiovascular stress with zero impact is the obvious answer for someone trying to stack cardio volume without accumulating orthopedic wear. Vertical climbing is closed-chain, gravity-assisted, and produces no jarring force through the ankles, knees, or hips.
The VersaClimber Lineup: Matching the Machine to the Protocol
VersaClimber builds its machines in the United States and offers a range that spans from home-focused units to full clinical and commercial-grade equipment. For someone building a Huberman-style protocol at home or in a private facility, two models stand out as the primary reference points.
The VersaClimber TS-Aerobic sits at $5,395 and covers the essential features: variable resistance, Bluetooth app sync, an on-demand workout library through VC Connect, and multi-user tracking. It is compact enough for a dedicated home gym room and backed by a strong commercial warranty. For the vast majority of people running Zone 2 and interval sessions at home, this is the practical ceiling of what they need.
The TS-Magnetic at $6,695 adds magnetic resistance and a built-in touchscreen with live class integration via Wi-Fi and Bluetooth. It supports leaderboards, which can be genuinely useful for interval work where external accountability raises output. It carries 11 levels of resistance up to 500 lb and can be wall-mounted, floor-mounted, or free-standing, which matters in rooms where floor space is tight. The $1,300 difference buys structured coaching and the magnetic resistance system, which is quieter and more precise than hydraulic alternatives.
Vertical Climber Models at a Glance
The four models below represent the range currently available, from a capable commercial unit at the accessible end of the price spectrum to a clinically oriented machine built for rehabilitation settings. The specs shown reflect what the manufacturers publish.
| Model | Resistance | Console | Price |
|---|---|---|---|
| Cascade Climber Cross Crawl Commercial Vertical Climbing Machine |
16 levels | LCD + Bluetooth | $2,995 |
 VersaClimber TS-Aerobic Vertical Climbing Machine |
Variable | Bluetooth app sync | $5,395 |
| VersaClimber TS-Magnetic Touchscreen Vertical Climbing Machine |
11 levels, up to 500 lb | Touchscreen + Wi-Fi/BT | $6,695 |
 VersaClimber SRM Sports Rehab Vertical Climbing Machine |
Hydraulic, user-paced | Polar HR integration | $7,495 |
The Cascade Climber Cross Crawl deserves more credit than its price suggests. It uses a cross-crawl step pattern, 16 resistance levels, three handle positions, and a console that displays cadence, step height, calories, and heart rate. For someone primarily running Zone 2 sessions and basic intervals, it delivers the full-body climbing stimulus without the touchscreen infrastructure. The VersaClimber SRM at the top end is a different category entirely: it was designed in partnership with clinicians for rehabilitation, with adjustable seating, leg isolators, and motion limiters for safe single-limb work. It belongs in a recovery protocol or clinical setting more than a standard training program.
Structuring a Week of Training Around Huberman's Cardio Recommendations
Huberman's published framework for a training week typically includes three to four Zone 2 sessions, one longer endurance effort, and one or two high-intensity sessions. Resistance training occupies the remaining days. The cardio is not meant to replace strength work; it layers on top of it, which is why efficiency matters. A 30-minute vertical climbing session can produce the cardiovascular stimulus that takes 45 to 60 minutes on a treadmill, because the working muscle mass is larger and the oxygen demand is proportionally higher.
Zone 2 sessions (3 to 4 per week, 30 to 45 minutes each)
Set resistance low enough to sustain continuous movement. Target a pace where speech is possible but mildly labored. On a VersaClimber, this typically means a steady cadence rather than any kind of sprint interval. Use the heart rate display or a chest strap to confirm you are between roughly 60 and 75 percent of your maximum heart rate.
VO2 max intervals (once per week, 20 to 30 minutes total)
After a 5-minute warm-up at Zone 2 pace, perform four to six rounds of hard effort lasting 3 to 5 minutes, with equal rest between them. On a VersaClimber, increase cadence or resistance to a level where you cannot hold a conversation. Rest fully between efforts. This session is short and very demanding; do not try to add volume to it.
Optional sprint work (once per week, 10 to 15 minutes total)
For shorter, sharper intervals, perform 8 to 10 rounds of 20 to 30 seconds at absolute maximum output with 2 minutes of rest. This format appears less frequently in Huberman's protocols but addresses fast-twitch fiber recruitment and peak power in a way that longer intervals do not. The vertical climber handles this well because there is no inertia to overcome at the start of each effort.
How Elite Athletes Have Used These Machines (and What That Tells You)
VersaClimbers have been used in professional sport conditioning programs for decades, including NFL, NBA, and MMA training environments, partly because the contra-lateral climbing pattern mimics athletic movement and partly because the zero-impact load allows high-intensity cardio during periods when joint stress needs to be managed. The machine does not require a learning curve the way rowing does, and it does not demand the coordination of a ski erg. You step on and climb.
For the general population following a Huberman-inspired protocol, that simplicity is an underrated advantage. One of the consistent findings in exercise adherence research is that mechanical complexity is a dropout driver. If the machine requires significant technique development before it is aerobically useful, people stop using it. Vertical climbing has essentially one technique cue: keep your heels down and let the full foot drive the movement. Beyond that, form adjustments on a VersaClimber are minor corrections rather than skills to acquire.
There is also a motivational dimension. Huberman has discussed the neuroscience of effort and reward, noting that hard training generates dopamine responses that reinforce the behavior. Vertical climbing is perceptually demanding in a way that running on a flat treadmill is not. The effort feels real, which some people find more satisfying and more sustainable than equivalent work on a machine that feels passive.
The Low-Impact Case: Training Into Your 50s, 60s, and Beyond
Huberman talks frequently about training longevity, not just fitness in the present tense. The goal is to maintain high VO2 max and physical capacity well into later decades, which means protecting joints and connective tissue from cumulative overuse. Running is effective cardio but carries meaningful injury risk at high volumes. Cycling unloads the joints but does nothing for upper body cardiovascular capacity. The vertical climber occupies a useful position: it is mechanically low-impact while simultaneously demanding from the entire body.
The VersaClimber SRM, designed with input from rehabilitation clinicians, takes this further. Its adjustable stroke height (0 to 20 inches), motion limiters, and seated configuration make it usable during recovery from surgery or injury, and it allows a gradual return to full weight-bearing movement in a way that running, jumping, or cycling cannot replicate. For most healthy adults building a long-term cardio practice, the standard TS-Aerobic or TS-Magnetic models are more than adequate. But the SRM exists because there is a real clinical need for progressive cardiovascular loading that respects orthopedic constraints, and it is worth knowing it is there.
Research on low-impact full-body cardio machines consistently shows that joint-friendly formats allow people to sustain higher training volumes over time without the injury interruptions that compress long-term gains. That is not a minor advantage. Consistency, compounded over years, is what moves VO2 max in the ways Huberman describes.
Caloric Output and Effort: What the Numbers Actually Mean
Vertical climbing is frequently cited as one of the highest-calorie-burning forms of exercise per unit of time, and that claim holds up reasonably well when the method is full-body and the effort is genuine. A 180-pound person climbing at moderate intensity burns roughly 500 to 800 calories per hour depending on cadence, resistance, and individual metabolic rate, which is competitive with rowing and cycling and typically higher than walking or elliptical training at matched perceived exertion.
But caloric burn is probably the least interesting metric for someone following a Huberman framework. The more relevant numbers are the training zone and the cardiovascular adaptation signal. A session that keeps you in Zone 2 for 40 minutes and produces measurable improvements in mitochondrial function over weeks is worth far more than a session that burns 600 calories once and is never repeated. The vertical climber's advantage is that it makes the aerobically demanding sessions accessible without the injury overhead that limits repetition on other machines.
If you want a side-by-side picture of how vertical climbing compares to other machines on energy expenditure, calorie comparisons across cardio equipment show the vertical climber consistently at the higher end across matched effort levels. Use that as context for programming, not as the primary reason to choose the machine.
Choosing the Right Model for Your Protocol
Budget aside, the decision usually comes down to two questions: do you want live or on-demand coaching built into the machine, and what does your space allow? The TS-Magnetic's footprint is 42 by 45 inches with a 7-foot 10-inch height. The TS-Aerobic is comparable. Both are taller than wide, which actually makes them easier to fit into smaller rooms than a treadmill or a ski erg. Mounting options on the TS-Magnetic (wall, floor, or free-standing) add further flexibility.
For training purposes, anyone running the Huberman protocol seriously should consider whether the touchscreen and live leaderboard on the TS-Magnetic will actually change their behavior. For interval training specifically, external accountability does measurably increase output in some populations. If you are the kind of person who pushes harder when competing against others or following a coached session, the upgrade is probably worth it. If you run your own intervals from a written program and do not need the screen, the TS-Aerobic covers the same training territory for $1,300 less.
The Cascade Climber Cross Crawl at $2,995 is the accessible entry point. It uses a cross-crawl pattern (where the right handle and left footplate move together), 16 resistance levels, and Bluetooth connectivity. It does not have VersaClimber's warranty depth or the app ecosystem, but it delivers the full-body climbing stimulus for cardio training. For someone exploring vertical climbing at a lower price point, it is a serious machine, not a compromise product. You can browse the full range of vertical climbing machines to compare models side by side, and if you are also weighing a stair-based option, the stair climbers collection covers that adjacent category.
Putting It Together: What a Consistent Practice Actually Looks Like
Huberman's cardio framework is not complicated, but most people do not execute it consistently because they do not have a machine that makes it easy to stay in the right zone without overthinking. A vertical climber solves that problem reasonably well. The effort required to maintain Zone 2 is intuitive on a climber in a way it often is not on a bike or a treadmill, where small speed or incline adjustments produce unclear heart rate changes. On a climber, you feel the demand immediately and can regulate it by adjusting cadence or resistance in real time.
Start conservatively. Most people who are new to vertical climbing underestimate how quickly the upper body fatigues relative to the cardiovascular system in the first few sessions. Build to 20 minutes of continuous Zone 2 climbing before adding time, and do not run the high-intensity interval session until you have two or three weeks of Zone 2 base work completed. The adaptations stack in that order for a reason.
Over six to twelve weeks of consistent training, the combination of Zone 2 volume and weekly VO2 max sessions produces measurable changes in resting heart rate, heart rate recovery, and exercise economy. Those are the markers Huberman points to when he describes the long-term payoff of structured cardio. The machine does not guarantee the result; the consistency does. But choosing a machine you will actually use, on the days you planned to use it, is more than half the battle.
More vertical climbing machines worth a look
VersaClimber TS-Aerobic Vertical Climbing Machine
VersaClimber SRM Sports Rehab Vertical Climbing Machine
Frequently asked questions
Is the VersaClimber actually suitable for Andrew Huberman-style cardio protocols, or is it mainly a niche piece of equipment?▾
It is genuinely well-suited. Huberman's framework relies on full-body cardiovascular output, and vertical climbing is one of the few modalities that recruits the upper body as a primary mover rather than an afterthought. The contra-lateral movement pattern used by VersaClimber machines drives higher oxygen consumption than lower-body-only exercise at the same perceived effort, which means both Zone 2 sessions and VO2 max intervals translate more efficiently than they would on a treadmill or stationary bike.
Are there any safety concerns with using a vertical climber for high-intensity intervals?▾
For most healthy adults, the main safety advantage is what the machine does not do: there is no impact force through the ankles, knees, or hips. The movement is closed-chain and gravity-assisted, so joint wear from high training volume is substantially lower than running. The practical caution is cardiovascular rather than orthopedic. Anyone new to high-intensity intervals should build Zone 2 base fitness first and progress the interval intensity gradually, since full-body engagement raises cardiovascular demand quickly.
What does the VersaClimber TS-Magnetic cost, and what does that price actually include?▾
The TS-Magnetic is priced at $6,695. That covers a commercial-grade, American-made machine with 11 levels of magnetic resistance up to 500 lb, a touchscreen console with live class integration via Wi-Fi and Bluetooth, and multiple mounting options including free-standing, wall, or floor-mounted configurations. The commercial warranty is included. It is the more fully featured of the two primary VersaClimber models, with the live leaderboard and class ecosystem being the main additions over simpler units.
How do I set up a VersaClimber at home, and how much space does it require?▾
The TS-Magnetic has a footprint of 42 in by 45 in with a height of 7 ft 10 in, so ceiling clearance is the detail most people overlook. A standard 8 ft residential ceiling is workable but leaves minimal room, and a room with 9 ft or higher ceilings is more comfortable. The machine is available in free-standing, wall-mounted, or floor-mounted versions, which gives flexibility for different room layouts. Beyond space and ceiling height, setup is straightforward since the unit arrives as a complete machine rather than a flat-pack assembly project.
What are the ongoing running costs once I own a vertical climber?▾
Electricity consumption is negligible since the resistance is mechanical or magnetic rather than motor-driven. The TS-Magnetic and TS-Aerobic models offer access to VC Connect classes, which may carry a subscription cost depending on the access tier, though the manufacturer's current terms should be confirmed directly with VersaClimber. Outside of any class subscription, the day-to-day running cost of a vertical climber is essentially zero.
How do I maintain a VersaClimber to keep it performing well long-term?▾
VersaClimber does not publish a detailed maintenance schedule in the listing data, but commercial-grade climbers of this type generally require periodic inspection of the cable and pulley system, wiping down the rails and footpads after use, and checking that resistance settings engage cleanly. The machines are built to commercial standards, which means the components are specified for high cycle counts. For anything beyond basic cleaning and inspection, VersaClimber's commercial warranty coverage is the relevant protection.
How do I know which VersaClimber model is the right size for my fitness level and goals?▾
The TS-Aerobic at $5,395 covers the core requirements for a Huberman-style protocol at home: variable resistance, Bluetooth sync, the VC Connect workout library, and multi-user tracking in a compact footprint. The TS-Magnetic at $6,695 adds magnetic resistance with 11 levels up to 500 lb, a touchscreen console, and live class integration, making it the better fit for someone who wants structured programming or is setting up a semi-commercial space. The SRM Sport Rehab model at $7,495 is a different category entirely, designed with clinicians for rehabilitation use, with an adjustable seat, motion limiters, and stroke height adjustable from 0 to 20 in.
What mistakes do people make when using a vertical climber for cardio training?▾
The most common error is going too hard too early. Because the contra-lateral movement recruits so much muscle mass, perceived effort can lag behind actual cardiovascular load, and new users often redline before they realize it. For Zone 2 work, this means checking heart rate rather than relying entirely on feel until you know how the machine responds at different step rates. A second mistake is neglecting the upper body contribution: letting the arms go passive defeats the primary advantage of the machine and turns an efficient full-body workout into an awkward stair climber substitute.
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