Everesting on Zwift: The Virtual Cycling Challenge, Rules, Preparation, and Risks

What is Everesting on Zwift?

Everesting on Zwift is a virtual cycling challenge where participants aim to ascend the cumulative elevation gain of Mount Everest – 8,848 meters (29,029 feet) – within a single, continuous activity on the Zwift platform, typically by repeatedly climbing one of its virtual ascents.

The Origins of Everesting

The concept of Everesting originated in the real world, conceived by George Mallory's grandson, Adam Robertson, in 1994, and popularized by Andy van Bergen and the Hells 500 cycling group in 2014. The fundamental premise involves selecting any hill, anywhere in the world, and repeatedly cycling up and down it until the total elevation gain equals or exceeds the 8,848 meters of Mount Everest. This grueling test of endurance quickly gained traction within the global cycling community, celebrated for its simplicity in concept yet immense difficulty in execution. With the rise of indoor cycling platforms like Zwift, the challenge naturally transitioned to the virtual realm, offering a controlled environment for riders to tackle this monumental feat without external variables like weather or traffic.

Core Principles of Everesting on Zwift

Everesting on Zwift adheres to the strict rules established by Hells 500, the official custodians of the Everesting challenge. Understanding these principles is crucial for anyone considering an attempt:

• The 8,848m Goal: The primary objective is to accumulate at least 8,848 meters of elevation gain. This exact figure is non-negotiable and represents the height of Mount Everest from sea level.
• Single Activity Rule: The entire challenge must be completed within a single activity file on Zwift. While you can dismount your bike for short breaks (e.g., for nutrition, bathroom), the Zwift activity timer must continue running. Pausing or stopping the activity invalidates the attempt.
• One Climb Rule: Traditionally, Everesting dictates that you must choose a single hill or climb and repeatedly ascend it. On Zwift, this means selecting a specific virtual climb (e.g., Alpe du Zwift, Epic KOM Reverse, Innsbruck KOM) and riding it up and down until the elevation target is met.
• No Descending Credit: Only the elevation gained on the ascents counts towards your 8,848m total. The descents are purely for recovery and for returning to the base of the climb to start the next repetition.

Why Choose Zwift for Everesting?

Zwift offers a unique and advantageous environment for undertaking an Everesting challenge, mitigating many of the complexities of outdoor attempts:

• Controlled Environment: Riders are shielded from adverse weather conditions, traffic hazards, and the limitations of daylight. This allows for attempts at any time, day or night, in consistent conditions.
• Structured Climbing: Zwift features several iconic virtual climbs that are ideal for Everesting, such as the Alpe du Zwift (1,036m gain per ascent) or the Epic KOM Reverse (around 260m gain). These consistent gradients allow for predictable pacing.
• Community and Support: The Zwift platform fosters a vibrant global community. Riders can join group rides, receive encouragement from other users, and even have virtual "support crews" riding alongside them.
• Precise Data Tracking: Zwift meticulously tracks all ride data, including elevation gain, power output, heart rate, and distance. This detailed data is crucial for verifying the Everesting attempt and for post-event analysis.
• Logistical Simplicity: Eliminates the need for real-world support vehicles, complex route planning, and concerns about aid stations, simplifying the overall logistics of such a monumental undertaking.

The Physiological Demands of Everesting

Everesting on Zwift is not merely a test of cycling ability but a profound challenge to human physiology and mental resilience. The demands are extensive:

• Endurance: The most obvious demand is for extreme aerobic endurance. Riders must sustain a sub-maximal effort for 12-24 hours or even longer, requiring highly efficient fat metabolism and cardiovascular stamina.
• Muscular Fatigue: Repeatedly engaging the same muscle groups (quadriceps, glutes, hamstrings, calves) for thousands of meters of climbing leads to significant muscular fatigue, breakdown, and potential soreness.
• Cardiovascular Strain: While not typically performed at maximal intensity, the sheer duration of elevated heart rate and blood flow places considerable stress on the cardiovascular system, requiring robust cardiac output and efficient oxygen delivery.
• Nutritional Depletion: The caloric expenditure during an Everesting attempt can range from 8,000 to over 15,000 calories. This necessitates a rigorous and consistent fueling strategy to prevent glycogen depletion, maintain blood glucose levels, and replace electrolytes.
• Mental Fortitude: Perhaps the greatest challenge is psychological. The repetitive nature, discomfort, and sheer duration require immense mental toughness, focus, and the ability to manage boredom and self-doubt.

Preparing for a Zwift Everesting Attempt

Successful Everesting on Zwift demands meticulous preparation, spanning physical training, nutritional planning, and mental conditioning:

• Training Plan:
  • Volume Building: Gradually increase long-duration rides to build aerobic base endurance.
  • Climbing Specificity: Incorporate long, sustained efforts at climbing power, mimicking the chosen Zwift climb's gradient and duration.
  • Back-to-Back Rides: Practice multi-hour rides on consecutive days to simulate cumulative fatigue.
• Bike Setup and Environment:
  • Comfort: Ensure your bike fit is optimized for long hours. A comfortable saddle is paramount.
  • Gearing: Consider appropriate gearing that allows for a sustainable cadence on the chosen climb.
  • Cooling: Multiple powerful fans are essential to dissipate heat and prevent overheating.
  • Entertainment: Plan for distractions like movies, music, or podcasts to combat boredom.
• Nutrition Strategy:
  • Pre-event Fueling: Carb-load in the days leading up to the attempt.
  • On-bike Nutrition: Develop a precise plan for consuming carbohydrates (gels, bars, drinks), proteins, and fats at regular intervals. Aim for 60-90g of carbohydrates per hour.
  • Hydration and Electrolytes: Consume plenty of fluids and electrolyte-rich drinks to prevent dehydration and hyponatremia.
  • Food Variety: Have a range of sweet and savory options to combat palate fatigue.
• Mental Preparation:
  • Visualization: Mentally rehearse the challenge, anticipating difficulties and how to overcome them.
  • Segmenting: Break the challenge into smaller, manageable chunks (e.g., "just one more ascent," "reach the next thousand meters").
  • Support System: Inform friends and family of your attempt; virtual support can be a huge motivator.

The Everesting Hall of Fame and Verification

Upon successful completion, riders can submit their Zwift activity to Hells 500 for official verification and inclusion in the Everesting Hall of Fame. This typically involves:

• Public Activity Link: Providing a link to the Strava or Zwift activity, ensuring it's publicly visible.
• Clear Title: Titling the activity clearly (e.g., "Everesting Alpe du Zwift").
• Data Integrity: Ensuring the activity data accurately reflects the elevation gain and continuous nature of the ride.

Achieving an Everesting is a highly respected accomplishment in the cycling world, symbolizing extraordinary physical and mental endurance.

Considerations and Potential Risks

While a controlled environment, Everesting on Zwift is not without its risks and critical considerations:

• Overtraining and Injury: Inadequate preparation can lead to overuse injuries or severe fatigue, impacting recovery.
• Rhabdomyolysis: Extreme, unaccustomed muscle exertion can cause rhabdomyolysis, a serious condition where damaged muscle fibers release their contents into the bloodstream, potentially leading to kidney damage.
• Dehydration and Hyponatremia: Despite being indoors, significant fluid and electrolyte loss can occur. Poor hydration or over-hydration with plain water can lead to hyponatremia (low blood sodium), a dangerous condition.
• Mental Burnout: The repetitive nature and extended duration can be mentally draining, leading to significant psychological fatigue.
• Equipment Failure: Smart trainers can overheat, and bike components can fail under such prolonged, intense use. Having backup equipment or a contingency plan is wise.

Conclusion: A Test of Ultimate Endurance

Everesting on Zwift stands as one of the ultimate tests of endurance in the virtual cycling world. It combines the rigorous physical demands of prolonged climbing with the strategic planning required to manage nutrition, hydration, and mental focus over many hours. For the dedicated athlete, it offers a profound opportunity to push personal limits, explore the depths of their resilience, and join a select group of individuals who have conquered the virtual height of the world's tallest mountain. Success is not just about physical strength, but about meticulous preparation, unwavering determination, and a deep understanding of one's own capabilities.