Zwift Camp: Build – Stage 5 Walkthrough

Zwift Camp: Build is underway: a 5-stage route-based workout series, with each stage lasting one week and focusing on developing power over a specific time interval.

My plan is to do each of the five workouts before their weeks begin, so I can write a post unpacking the workout and delivering some tips along the way. This post covers Stage 5’s workout on Watopia’s Road to Sky route, which takes you up the massive Alpe du Zwift KOM. Let’s roll!

Stage 5 Intro: Summit Challenge

The fifth and final stage of Zwift Camp: Build is focused on “One 60-minute showdown,” according to the event description. We’re climbing Alpe du Zwift, a 12.2km, 8.5% climb modeled after France’s infamous Alpe d’Huez.

This is by far the longest effort in Zwift Camp: Build. We began this Camp with short sprints in Stage 1, went to longer sprints in Stage 2, then (sort of) VO2 power in Stage 3, followed by 10-20 minute power in Stage 4. Stage 5, for many riders, will be around a 1-hour interval, making it a true threshold effort.

Apart from the mental and physical challenge of a long threshold effort, the only tricky part here is pacing. You’ll do best if you know the wattage you’re aiming to hold on the climb, and this will also let you pick a pace partner to ride with.

The RoboPacers each have their own pens, with the faster bots leaving first. While everyone is visible on course, chances are very few riders from the slower groups will catch the faster ones ahead.

Here are the RoboPacer options:

• A – 50 Minutes: 4 W/kg
• B – 60 Minutes: 3.3 W/kg
• C – 70 Minutes: 2.8 W/kg
• D – 90 Minutes: 2.1 W/kg
• E – 115 Minutes: 1.7 W/kg

The stage is built around Watopia’s Road to Sky route, which begins with an easy descent into the Mayan Jungle.

The bots go much slower during this warmup portion, so be sure to stay with your bot (it’ll be easy) if you want to start the Alpe climb next to them.

The route ends atop the Alpe, but you can keep pedaling and descend back to ground level afterward. You earned the distance!

Stage 5 Walkthrough

Once again, I was going into this ride with legs that were less than fresh. Luckily, Zwift had set up the RoboPacers in such a way that the B bot was perfect for what I could do in terms of a longer effort!

The B bot’s 60-minute climb pace, at 3.3 W/kg, seemed like it would pace me nicely on the early part of the climb. Then I figured I’d have a bit more left on the upper slopes, so I could push a bit harder, drop the bot, and negative split things overall.

After 9 minutes of easy warmup spining through the Jungle, we crossed the start line for Alpe du Zwift, the bot kicked up the effort, and we got to work:

I settled into my target pace, finding the best gear and staying close to the bot.

After climbing for several minutes, I realized that this setup was working out really nicely. While the Sector Stats HUD on the left let me easily see my average power for each of the 21 sectors, the green bot and its big ol’ beacon made it easy to see if I was holding my target pace.

A warning, though: these bots are relentless, and if you ease up, you’ll get dropped!

Hairpin Note

The spot where you’ll notice the relentless nature of the RoboPacers the most is on the flatter gradients that often occur on the hairpins at the end of some sectors. When the road flattens, your power will naturally drop as trainer resistance drops. But the RoboPacer won’t change its output!

I found myself losing several meters to the bot on each flat section, until I began to consciously increase my power when I felt resistance ease.

Doing the Work

I stayed just a few meters ahead of the B bot for the first 15 sectors. I also opted not to steer, as the pace I was holding felt good and I didn’t need to gain further advantage on the unsuspecting robot. (Note: steering can reduce the overall length by around 500 meters, so it’s no small thing!) If you’re struggling to keep up with the bot, though, a few cut corners may be just the trick you need.

My heart rate had risen steadily from 140 at the bottom of the Alpe to 160 with 6 sectors to go. That’s when I decided to bump up my effort, drop the green robot, and sail to victory!

I went from averaging ~270W to ~280-285W, and began putting time into the bot. I kept pushing, getting my heart rate up to 170bpm as I crossed the finish line. My final climb time was 58:21, and the bot finished about 40 seconds behind me. (So it’s worth mentioning that the bot climb times are estimates only, probably accurate within a minute or so.)

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Results!

I received an automated email after finishing this stage, which included a link to a web-based results dashboard: zwift.com/zwift-camp-build/dashboard

Good to see Zwift getting this launched, even if it came a bit late.

Suggestion Box

I’ve been offering improvement suggestions to Zwift for each of these stages, and my suggestions for stage 5 would be the same as stage 4: add messaging, and improve the event description (read those suggestions in more detail here).

Apart from that, I want to take a moment to talk about the overall Zwift Camp: Build experience now that I’ve finished the final stage.

Overall, I’d say Zwift Camp: Build offers some good sessions for riders looking to challenge themselves with maximal efforts across particular time intervals. Three stages do this well:

• Stage 1 with its 4 neuromuscular sprints on Glasgow’s Champion’s Sprint
• Stage 4 for a suprathreshold effort on The Grade KOM
• Stage 5 for a maximal threshold effort, assuming you can complete the Alpe in ~60 minutes or less

The other two stages fell short of what could have been. To be precise:

• Stage 2 talked about targeting 1-minute power, but since the on-screen instructions had you sprinting every sprint segment (9 of them!), your 1-minute efforts were blunted.
• Stage 3, on the cover, was about VO2 max efforts. But it had you do 3 back-to-back hard laps of the Volcano Circuit, which meant you couldn’t actually hold VO2 max power for more than perhaps 1 lap. It was actually more like a pacing exercise for stage 4.

Like I said in the intro to stage 1, this isn’t meant to be a workout program for an intermediate or experienced rider, and it won’t offer the periodized training of a true program.

It is, however, an easy way for beginners, or those new to structured training, to dip their toes into more structured approaches. Route-based workouts are a great way to do this, as they offer a welcome and needed alternative to the rigid structure of ERG workouts. So it’s good that Zwift is pushing in this direction.

As Zwift’s first serious foray into a route-based workout series, I’d say overall, Zwift Camp: Build feels like a step in the right direction.

But these workouts, and the overall program, could be much better. I’ve already written all my suggestions in previous posts, but I’ll summarize them by saying Zwift should:

1. Find routes that dial in the interval lengths more precisely;
2. Use the HUD effectively to aid the workout, and also;
3. Communicate clearly what each workout is about through the event titles, description text, and other marketing comms.

There’s a lot more to be said about the potential of route-based workouts in Zwift, but I’ll save that for an upcoming Pondering the Possibilities post.

Sign Up For Stage 5

Sign up for stage 5 events in-game, in the Companion app, or go to zwift.com/events/tag/zwiftcampbuild2025wo5.

Questions or Comments?

Have you done this workout yet? Did you do the entire Camp? Share your thoughts below, or any questions you may have heading into the workout.

Zwift Camp: Build – Stage 4 Walkthrough

Zwift Camp: Build is underway: a 5-stage route-based workout series, with each stage lasting one week and focusing on developing power over a specific time interval.

My plan is to do each of the five workouts before their weeks begin, so I can write a post unpacking the workout and delivering some tips along the way. This post covers Stage 4’s workout on Watopia’s Hilltop Hustle route, which takes you up The Grade KOM. Let’s roll!

Stage 4 Intro: Find Your Pace

The fourth stage of Zwift Camp: Build is focused on “One 20-minute attempt,” according to the event description. That may be a bit of an over-simplification, but it’s close: all we’re doing is hitting The Grade KOM for a single max effort, which means you’ll be riding at just over your threshold (FTP) power.

The only tricky part here is knowing ahead how long the climb will take you, so you can pace yourself accordingly. When I tested The Grade with Nathan and Gabi Guerra just before it was released, Nathan finished the segment in 10:37, Gabi in 11:46, and I in 14:02. So this won’t be a “20-minute attempt” for many riders.

If you’ve never done a max effort up The Grade, here are a few metrics from bot tests with a 75kg, 183cm rider on the Tron bike that give you some idea of how long it may take you to finish the climb at your pace:

• 150W (2 W/kg): 27:46, 146W FTP (97.3% of average)
• 225W (3 W/kg): 18:47, 210W FTP (93.3% of average)
• 300W (4 W/kg): 14:22, 267W FTP (89% of average)
• 375W (5 W/kg): 11:44, 328W FTP (87.5% of average)
• 450W (6 W/kg): 10:04, 388W FTP (86.2% of average)
• 525W (7 W/kg): 8:49, 449W FTP (85.5% of average)
• 600W (8 W/kg): 7:54 (not FTP detected for efforts below 8 minutes)

The stage is built around the Hilltop Hustle route in Watopia, which begins in the Southern Coast start pens, taking riders out to the Sasquatch Sprint turnaround for a flat warmup, up The Grade KOM for your big effort, then down the hill and out to the Sasquatch Sprint for the finish.

Differences from Previous Stages

Apart from the single power interval you’re targeting, this stage’s setup differs from stages 1-3 in other ways:

1. RoboPacers! When you sign up to do the stage as an event, you pick a RoboPacer group to join. (Note: All bots and riders will be visible in your event, so you can actually chase whatever bots or Zwifters you’d like.)
2. No script: there are no on-screen instructions like the previous stages. You’re expected to know when to begin and end you The Grade KOM effort.
3. No Splits or Ride Stats HUD: Instead of these elements, The Grade HUD is shown, which shows your stats for each of the The Grade’s 10 segments.

Stage 4 Walkthrough

Once again, I came into this workout with legs that weren’t primed and ready for a 100% effort. (I had actually done Stage 3 the day before, simply because it was the only way to fit these rides into my schedule.) So I decided to target sweet spot-level power (~275W) for the first portion of the climb (up to the flat spot), which would keep me basically even with my B RoboPacer at 3.2 W/kg. Then I would increase the power for the second portion if my legs would allow it!

The route begins with a flat 6km warmup. Use these ~10 minutes to spin up your legs, put in a couple of short efforts at high cadence to blow out the cobwebs, and raise your heart rate so you’re properly warmed up for The Grade.

RoboPacer Details

If you do stage 4 as an event, you’ll have RoboPacers riding with you. If you do it as an on-demand ride, there are no RoboPacers.

If you care about using the RoboPacer to pace you up The Grade, you’ll want to be careful not to lose your target RoboPacer during the warmup! The nice thing is, the bots ride at a much lower pace during the warmup than they do on the climbs.

Here’s a chart showing each of the available RoboPacers, their climb paces, and their (approximate) warmup pace:

I knew I wasn’t up for holding the A RoboPacer’s pace, but I figured I could beat the B RoboPacer. So I decided I would target that B bot, starting The Grade with the bot then making sure I beat it across the line at the top!

I found it really easy to stay ahead of the B RoboPacer during the warmup, and had to ease up before starting The Grade so the bot could catch me and we could start it together:

Once we crossed the line to start The Grade, it was “on like Donkey Kong,” as the great Dave Towle likes to say. That RoboPacer wasn’t going to beat me to the top, even if my legs were a bit tired!

After quickly putting ~35 meters into the B bot, I basically held that gap up to the flat section, holding a similar W/kg as the bot. But I knew something the bot didn’t know: the bot was programmed to drop its power on flat roads. This was my chance to keep the power high and put more time into the bot! So I did just that, extending my lead further as that lazy bot sat up on the flats.

The second portion of the climb is the tougher bit. It feels steeper, it’s definitely longer than the first part, and your legs are starting to feel the effort. I bumped up my effort from ~275W to ~300W, and began steadily putting more time into B bot. 25 seconds, then 30, then 35…

The Sector Stats HUD on the left is handy when it comes to pacing yourself, as it shows your average power and HR across the 10 equidistant sectors of the climb, along with your overall progress. When I saw my average power drop a bit on one sector, I increased it to keep pushing the pace.

I gave one last hard push up the final bit of the climb and went under the banner at the 16:26 mark. Nothing to write home about in terms of my personal performance, and the FTP it detected for me (261W) is certainly lower than my actual FTP! But it was a good little 16-minute interval that warmed me up nicely and sapped the legs a bit, so I was ready for an easier-paced ride outside with friends immediately following.

After finishing the hard climb, you’ll quickly turn around and come down The Grade. Keep your legs spinning to clear the lactate and safely lower your HR, wave at the alpacas, throw in a cheeky supertuck (take that, UCI!), and finish out the route.

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More On Threshold Power

Functional Threshold Power, often just called “threshold power” or FTP, is an approximation of your maximal lactate steady state. It is “the cycling power you produce when your lactate production has risen, leveled off, and then closely matches your body’s ability to remove lactate,” according to this helpful TrainerRoad post. A few interesting things about threshold power:

• It’s the most popular metric in cycling because it helps you determine both race ability and workout pacing. That is, structured workout intervals are usually based on a percentage of your FTP.
• When operating at FTP, you are essentially riding on the balance point between your aerobic and anaerobic energy systems.
• TSS – or “Stress Points,” as Zwift calls it is a common metric for measuring the difficulty of a given workout or training week. This is calculated based on your FTP, so it’s vital you set your FTP accurately so you can track your training load accurately. Read more about TSS here >
• While pros may go to a lab to be tested for a precise FTP reading, most training platforms, including Zwift, automatically look at your power numbers and estimate FTP fairly accurately. Still, you may want to do an actual FTP test on Zwift to help you put in your best effort. For more info, read How (and Why) to Take an FTP Test on Zwift >

FTP Training Tips

Unlike training other systems (such as VO2 max), workouts to increase your FTP can take a variety of forms.

The most fundamental “FTP boosting” workouts are simple aerobic work. This is your base, and if it isn’t well developed, you really can’t progress meaningfully as a cyclist. Longer zone 2 endurance rides and shorter “sweet spot” intervals at 88-94% of FTP are both effective ways to build your aerobic base.

Beyond simple aerobic work, two other high-intensity workout styles are popular for boosting FTP:

• VO2 Max: Short repeats at your VO2 Max can deliver big improvements in both aerobic and anaerobic power
• Over-Unders: Pyramid workouts with steps going from 95% to 100% to 105% of your FTP (then down again) help train your body to deal with the metabolic byproducts of riding above FTP.

Suggestion Box

The fourth workout of Zwift Camp: Build felt the most “ordinary” of the stages I’ve done so far, because it was really just a ride up The Grade, with a bot to keep me company. That said, an all-out attack of The Grade is a solid workout and fitness test any day of the week!

After finishing stage 4, I’d say there are two things Zwift could improve:

• Messaging: It’s odd that the first three stages had on-screen messaging to coach you, but this stage did not. That feels like a miss, especially because messaging could be helpful in guiding people to pace optimally on the longish effort up The Grade.
• Improve the event description: I already mentioned this for earlier stages, but once again, a simple line or two in the event description would clarify what people are signing up for. As explained above, the current description for this workout (“Target Effort: One 20-minute attempt”) really isn’t accurate for many.

Sign Up For Stage 4

Sign up for stage 4 events in-game, in the Companion app, or go to zwift.com/events/tag/zwiftcampbuild2025wo4.

Questions or Comments?

Have you done this workout yet? Share your thoughts below, or any questions you may have heading into the workout.