This is especially true on a smart trainer, which will create varying amounts of resistance depending on the gradient on screen. ![]() Standing up out of the saddle while shifting to even harder gears will help you mimic changes in gradient and give you some additional pedal stroke technique work. You can vary your cadence and gearing to help create a wider variety of adaptations. The high tension on the pedals and low cadence will simulate the incline on the mountain. How do you train muscular endurance on the mountain? When you're climbing up the Watopia mountain, gear up to a big gear and let your cadence drop. Sounds a lot like a muscular endurance interval, doesn't it? Think about it for a minute: when you climb a hill outside, your cadence typically drops and the tension on the pedals increases. That climb is the perfect way to get some muscular endurance work in (especially if you're using a smart trainer). The Watopia course has a long climb, on the order of around 25-30 minutes in length. Zwift has a number of courses available to ride, but perhaps the best one to get muscular endurance work done is the Watopia island course. You just need to know where to go about getting it. You should take advantage of these “free rides” to get some additional muscular endurance work built into your training time. Zwift allows you to “just ride” without doing a structured workout. Muscular endurance in Zwift free ride mode ![]() It's about an hour long and will give you a good muscular endurance challenge. If you're not sure about building your own workout in the Zwift workout builder, you can click this link to grab one that I've built.
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