Muscle Tension Intervals on Zwift

Muscle Tension Intervals are those big gear mashers that are like lifting weights on the bike. You can do them in the CoachCat app → /app where the first month is free.

The problem? Not everyone has access to a steady 3–5% climb like we do here in Boulder. That’s where Zwift comes in. In this video, Coach Frank walks you through two ways to perform Muscle Tension Intervals on Zwift:

1️⃣ Exporting your workout into ERG mode and using the Incline setting in the Companion app. 2️⃣ Riding free-form in the Climb Portal and simulation riding uphill for work intervals, then turning around and coasting downhill for recovery.

Along the way, you’ll learn how torque (force on the pedals) connects to power, and why these intervals build the kind of strength that pays off when you combine it with higher cadence later in the season.

💡 Try both methods, or even all three if you include the outdoor version, as part of your Fall Foundation plan.

00:00 Introduction 00:42 First Way: ERG Mode 01:24 Way # 2: Use Zwift's Climb Portal 02:53 Torque Formula 04:23 Which is BEST?