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. Keep your cadences in the 70 to 80 RPM range.Do most of your intervals somewhere between 90% and 100% of your functional threshold power.Rest periods between intervals should be around 50% of the interval length.Intervals should be a minimum of 10 minutes in length.The harder the interval, the shorter it can be, and in many cases, people find that a sweetspot intensity is the perfect intensity level to get the most out of their muscular endurance intervals. That can be broken up in pretty much any way you like, but intervals should be no shorter than 10 minutes or so. You should aim for around 30-40 minutes of ME work as you start out. You want your legs to be under near-constant tension throughout the interval. The second portion of a ME workout is the amount of pedal tension. You should be aiming for a variety of cadences between 70 and 80 RPM. Muscular endurance relies on a couple of conditions to be effective: the first of which is a specific cadence range. The workout builder has the ability to design any workout you want, especially when you use the cadence option. The Zwift workout builder makes building muscular endurance simple. Muscular endurance with the Zwift workout builder In this article I'm going to give you tips to improve your muscular endurance training with Zwift. No matter what the outcome, you just need more ME training in your program. Maybe your legs cramp up or maybe you just can't make the move. The more times you have to repeat this kind of move, the harder it becomes because your legs are just tired out. After a short time, your legs start to get heavy and tired and you have to rest. I'm sure you've experienced a time when you have to really dig in and push hard to catch your riding buddy. The more tension in the pedals, the more power gets to the rear wheel and the faster you go. That pedaling tension is where the magic happens in your pedal stroke. Muscular endurance is your body's ability to resist muscular fatigue under pedaling tension. So, first of all, what is muscular endurance and why is it important? But before you can go about building a ton of muscular endurance and making your body bulletproof, you have to understand what the goal of a ME interval is. Combining the two together provides you the opportunity to get tons of high-quality training and keep things from getting stale. Muscular endurance (ME) is one of the basic fundamental skills that create a well-rounded cyclist, but it can be boring to accomplish on a trainer. The emergence of smart trainers has turned Zwift into an immersive virtual riding experience. Zwift has revolutionized the way we train indoors with a trainer.
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