How can we help?

Go for the 30/30 micro-intervals because they spike your heart rate quickly and build power in a short window. Try doing 10 reps of 30 seconds at 120% of your FTP (that's 300W if your FTP is 250W) with 30 seconds of easy spinning in between.

Place your heels on the pedals and pedal backward; your leg should be completely straight at the bottom without your hips rocking. If you have to tilt your pelvis to reach the bottom of the stroke, lower your saddle by 5mm to keep your core stable.

If the pain is in the front of your knee, your saddle is likely too low, but if it's in the back, it's probably too high. Try moving your seat up or down in tiny 3mm increments until the ache disappears during your next steady ride.

Start by lining up the center of the pedal axle with the ball of your foot for the best power transfer. If you find your calves are getting crushed during hard efforts, slide the cleats 5mm toward your heel to create a more stable, comfortable platform.

Before you spend money, try rotating your handlebars up slightly or moving your brake hoods closer to you on the bar curve. If you still feel stretched out, swapping a 110mm stem for a 90mm can take the strain off your lower back and neck.

You likely have too much weight on your wrists because your saddle is too far forward or your handlebars are too low. Try sliding your saddle back 5mm to shift your center of gravity, which naturally lightens the load on your hands.

No, your smart trainer has a power meter built right into it that sends your data directly to Zwift. Most mid-to-high-end trainers are accurate within 1-2%, which is more than enough to track your FTP gains and race fairly in your category.

Most riders are fine with a trainer that simulates up to a 10% or 12% grade. Since Zwift defaults to 50% 'Trainer Difficulty,' a 10% simulation is plenty to make the Alpe du Zwift feel challenging without needing a more expensive 25% grade machine.

Always go direct-drive if your budget allows because it's much quieter and saves your tires from wearing out. Wheel-on trainers are cheaper, but they require frequent calibration and can smell like burning rubber if you do a big sprint.

Look at the Zwift Hub or the Wahoo KICKR CORE, which usually sit around the $500 mark. They offer 'interactive' resistance, meaning the trainer gets harder automatically when you hit a hill, giving you 90% of the performance of top-tier models for half the price.