Improve climb with trainerroad

How can i improve my fitness with TrainerRoad Where i’m doing climb?

put a brick or a thick book under your front wheel to simulate the gradient of your climbing goal.

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It is about the sustained effort. I don’t have any climbs near me, so I ride into a strong headwind on the flat…

Headwinds are soul sucking in a way that real hills are not. Maybe its cause there’s no view or descent on the other side of a headwind.

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On the other side of a headwind there is a tailwind, which is almost as good as a descent.

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Keep a check on your cadence. I’m too heavy and there’s no way I’ll be spinning as fast on a real climb as on a trainer.

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Thank you .

But in TrainerRoad there are exeecise for to improberò climb?


Just focus on improving your cardiovascular system. Be consistent in your training. I honestly don’t believe in replicating “climbing” efforts on a turbo trainer or riding into the wind. I climb best when I am well-trained. I realized, however, VO2max workouts give me the best bang for the buck.

Depends on the climber and climb. What’s you target? All the climbs around me ends up to be a steady state effort and my power fades as time clicks. My climbs could be 10 minute to 90 minute at threshold+ to sweet spot depending what else is in store for the ride. TR is not my first go to for longer intervals. I normally just use Zwift or like apps (RGT, Onelap, Whoosh, etc) for the simulated climbs.

There is not enough info here to offer more than general info.
A look at the TrainerRoad blog with “climb” in the search is a start:

Thank you

Vero kind all answer


I think this is a great point, as someone who is also a heavier rider. There isn’t much substitute for a sustained 7% gradient which forces you to slog along at a lower cadence. The only indoor equivalent I’ve found which truly “forces” you to cope with a level of resistance that challenges your comfortable cadence ranges is something like Alpe du Zwift (or other long virtual climb) on a higher trainer resistance response. This makes it such that the virtual “terrain” is out of your control, and you are forced to use your full gearing and range of cadence.

Erg mode and pedal at 40-50rpm, sweet spot intervals or whatever effort is right for your climbs.

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For those with smart trainers, you can also consider Resistance or Standard (aka Level / Slope) modes set to higher values to give higher baseline resistance, that will lead to a lower flywheel speed. Coupling that with an effort and cadence aimed to mimic the expectations outside can and does work. I have used a range of this type of low cadence, slow flywheel work to good results.

I just wanted to add those options since I know some people don’t like to use ERG, especially for lower cadence work.

I certainly agree this is an option.

However, I have come to prefer the virtual elevation gain of Zwift taking the choice out of my hands, so to speak, and forcing me to cope not only with a certain average level of resistance, but also a slightly varied level of resistance within this average over the course of the virtual climbs. I find this makes me use a range of cadences/gears in attempting to cope as best as I can.

That’s a good option for those riders that pay for an extra subscription for Zwift, Rouvy, FulGaz, etc. But for people that might not want to or already have access to those paid options, the other modes covered can be done within TR, free trainer control apps (like the Wahoo one) or a compatible head unit IIRC.

So, it’s good to mention all the options since people may have some but not others.

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Plus takes the boredom out of putting down power and going nowhere :grin:

I’m not paying anything to use sim mode.

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With Wahoo RGT, right?

Sure, that is an option, but the specific use case above is hitting a longer climb. From what I remember, the free version is limited to 1 or 2 preset courses on a given day, and may or may not include a relevant example of a “long climb” as mentioned with the AdZ. So it seems to be a roll of the dice for access to any related climb.

And if we are mentioning free stuff, Z offers a free 25km per month, but I suspect that falls short of the access that might be desired above.

Yes, but last indoor ride was on Zwift. Did Zwift change anything?

I am probably missing the context of your question. Z still has AdZ and that other long climb (blanking on the name), and function as they have always done for SIM mode along with the Trainer Difficulty setting to allow use of long climbs as discussed above.

My point above was that this is for a paid app (excluding the limited monthly free allotment), vs the other RES/STD/LVL options within TR (presuming the OP or others might be TR users considering where we are) or other free apps. Just trying to cover the free and paid options so people can chose appropriately.