June 13, 2026 · 5 min read

Alpe du Zwift — How to Pace Power on the Hour-Long Climb Without Blowing Up

Alpe du Zwift is the virtual recreation of Alpe d'Huez — roughly 12.2 km and 1000 m of elevation gain, averaging 8.5% with sections over 12%. For most amateurs it's an hour-long effort close to threshold, where the most common mistake is starting too hard and blowing up in the second half.

How much power do you need to hold for the whole climb

For a finish time around 60 minutes, the typical target power is 75–85% of FTP — tempo/sweet-spot range, sustainable for an hour without deep acidosis. Attacking at 95–100% of FTP from the gun usually ends in a significant power drop after 20–25 minutes, once muscle glycogen and lactate tolerance run out.

What power in W/kg should I target on Alpe du Zwift?

As a rough guide: 2.0–2.3 W/kg gets you a time close to 70–80 minutes, 2.5–2.8 W/kg lands around 55–60 minutes, and going under 50 minutes generally requires 3.2–3.5 W/kg or more — a level reserved for advanced riders.

How to distribute effort on the climb

• First 10 minutes — start 5–8% below your target power to avoid over-acidifying before your body settles into the threshold effort.
• Middle section (sections over 10%) — accept a temporary power spike on the steepest ramps, but return to target pace on the easier sections instead of holding absolute constant wattage.
• Final 2 km — if TSB and how you feel allow it, this is where you can push for a finishing surge — the rest of the climb should be paced to make that possible.

Is it better to ride steady power or adjust for gradient?

On a real climb (and its virtual equivalent), pacing to a roughly constant perceived effort (RPE) works better than holding rigidly steady wattage — on the steepest sections, some cadence drop and momentary power spike are unavoidable. The key is returning to baseline effort quickly once the gradient eases.

Equipment and fueling prep

• Hydration — even indoors, an hour near threshold generates real sweat losses; have at least 500–750 ml of fluid with electrolytes ready.
• Carbohydrates — for a 60+ minute effort at this intensity, plan for 30–40 g of carbs during the ride, especially if it's part of a longer session.
• Trainer calibration — run a spin-down right before you start; a calibration error on a long threshold effort easily skews your real power up or down.

Bottom line: finishing Alpe du Zwift without a power collapse comes down to a conservative start and deliberate effort management on the steepest sections — not maximum power from the first pedal stroke. Treat it as a 60-minute threshold workout: discipline in the first half decides the outcome in the second.

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