How to Pace Alpe du Zwift: Turn-by-Turn Strategy Guide

The fastest way up Alpe du Zwift isn't the hardest effort from the start – it's the smartest effort throughout. Poor pacing is the number one reason riders underperform on this climb. This guide breaks down exactly how to pace each section for your fastest time.

The Golden Rule

Start slower than you think you should.

The first 10 minutes of Alpe du Zwift feel easy if you're pacing correctly. If you're hurting in the first third, you've already lost time on your total. The climb is 45-75+ minutes depending on fitness – treat it like a time trial, not a sprint.

Why Negative Splits Work

A negative split (starting slow, finishing fast) is faster than even pacing for most riders because:

1. Glycogen preservation – Starting conservatively saves muscle glycogen for when you need it
2. Lactate management – Avoiding early spikes prevents accumulation that slows you later
3. Mental advantage – Passing fading riders in the final third boosts motivation
4. Terrain reality – The hardest gradients are at the end when fatigue is highest

Turn-by-Turn Pacing Guide

Alpe du Zwift's 21 turns can be divided into four distinct sections, each requiring different pacing.

Section 1: The Opening (Turns 21-17)

Distance: 0-3.5km
Gradients: 9-10% average
Target Power: 90-92% of average

This section is steeper than it looks on the profile. The biggest mistake is responding to the gradient by pushing harder.

Execution:

• Let others go – they'll come back to you
• Focus on cadence (85-95 RPM)
• Keep heart rate in check
• Feel like you're holding back

Mental Cue: "This is warm-up territory"

Section 2: The Grind (Turns 16-10)

Distance: 3.5-7km
Gradients: 7-9% average
Target Power: 95-98% of average

The middle section where you find your rhythm. Gradients ease slightly, but don't accelerate.

Execution:

• Settle into sustainable power
• Turns 10-8 are the "easiest" – recover mentally here
• Take a gel or drink around turn 12
• Check in with breathing – controlled, not gasping

Mental Cue: "Find the rhythm, trust the process"

Section 3: The False Flat (Turns 9-4)

Distance: 7-10.5km
Gradients: 6-8% average
Target Power: 98-100% of average

Gradients dip here but fatigue is building. This is where poor pacing catches up with riders.

Execution:

• Resist the urge to accelerate on easier gradients
• Maintain cadence despite feeling stronger
• Start mentally preparing for the finish
• Last chance for nutrition – take it at turn 6

Mental Cue: "Save the matches for the finale"

Section 4: The Sting (Turns 3-1)

Distance: 10.5-12.2km
Gradients: 10-12% average
Target Power: 102-110% of average

The final three turns are the steepest and come when you're most fatigued. This is where races are won and PRs are set.

Execution:

• At turn 3, commit to finishing strong
• Stand if needed on the steepest pitches
• Empty the tank from turn 2 onwards
• Sprint for the line if you have anything left

Mental Cue: "Three turns. Make them count."

Power Zone Strategy

Here's how to target power zones throughout the climb:

Use our Alpe du Zwift Time Calculator to see what power you need for your target time.

Common Pacing Mistakes

Mistake 1: Going Out Too Hard

The problem: Starting at 110% of sustainable power feels fine for 5 minutes, then you explode.

The fix: Set a power ceiling for the first 10 minutes. If you hit it, ease off regardless of how you feel.

Mistake 2: Surging on Gradients

The problem: Pushing harder on steep sections and easing on flatter ones creates inefficient effort spikes.

The fix: Target consistent power, not consistent speed. Let speed vary with gradient.

Mistake 3: Racing Other Riders

The problem: Chasing someone who passes you early leads to unsustainable efforts.

The fix: Note their name – you'll likely pass them later if you stick to your plan.

Mistake 4: Ignoring the Companion App

The problem: Not knowing where you are makes pacing harder.

The fix: Use the companion app or HUD to track turn progress and elapsed time.

Mistake 5: No Plan at All

The problem: "I'll just ride hard" isn't a strategy for a 45-75 minute effort.

The fix: Know your target power before you start and reference it constantly.

ERG Mode vs Free Ride

Both approaches have merit for Alpe du Zwift.

ERG Mode

Pros:

• Maintains consistent power automatically
• Removes temptation to over-pace
• Lets you focus on suffering, not numbers

Cons:

• Can't respond to terrain changes
• Spiral of death if power drops
• Less engaging mentally

Best for: Discipline-challenged riders, consistent efforts

Free Ride

Pros:

• Natural power variation with gradient
• Can respond to how you feel
• More engaging experience

Cons:

• Requires constant attention
• Easy to over-pace early
• More mental load

Best for: Experienced riders, PR attempts

Recommendation

Use ERG mode for training rides and threshold work. Use free ride for PR attempts once you've learned your pacing.

Mental Strategies

Alpe du Zwift is as much mental as physical. These strategies help manage the suffering:

Chunking

Don't think about "21 turns remaining." Focus on:

• The next 3 turns
• The next 10 minutes
• The next kilometer

Small chunks feel manageable; the whole climb doesn't.

Mantras

Prepare 2-3 short phrases for when it gets hard:

• "Smooth and steady"
• "I've done the training"
• "Just keep pedaling"

Repeat them when your brain starts negotiating.

Distraction

Some riders do better with distraction:

• Music or podcasts
• Zwift group rides
• TV shows (for training rides)

Others need to focus entirely on the effort. Know yourself.

Positive Self-Talk

Reframe negative thoughts:

• "This hurts" → "This is working"
• "I can't do this" → "I'm doing this right now"
• "I want to stop" → "I'm choosing to continue"

PR Attempt Checklist

When you're ready for your best effort, prepare properly:

Before

• FTP tested within last 4 weeks
• Well-rested (no hard efforts 48 hours prior)
• Equipment setup checked
• Fans positioned and working
• Water and nutrition within reach
• Power targets written down

During

• Start at 90% target power
• Check in at each section marker
• Take nutrition at turns 12 and 6
• Hold back until turn 4
• Empty the tank turns 3-1

After

• Record your time
• Note what worked and what didn't
• Cool down properly
• Plan your next attempt (1-2 weeks later)

Sample Pacing for Common Targets

Target: Sub-60 Minutes (~3.1 W/kg)

Target: Sub-50 Minutes (~3.8 W/kg)

Adjust these numbers based on your weight using our Watts Per Kilo Calculator.

Related Resources

• Alpe du Zwift Complete Guide – Full overview
• Alpe du Zwift Time by W/kg Chart – Time predictions
• Zwift FTP Test Guide – Test your FTP first
• Alpe du Zwift Time Calculator – Get your target time

Ready to put this strategy into practice? Calculate your target time and power with our Alpe du Zwift Time Calculator, then go earn your fastest ascent.