"They're a little different" - Tadej Pogacar explains why his zone two differs from other riders with training insight
Cycling
Tadej Pogacar may well boast perhaps one of the highest zone two numbers in cycling, but according to the Tour de France champion, numbers aren't everything when it comes to racing. Speaking in an interview as part of the premiere of the documentary series 'Anatomy of a GOAT', he gave an insight into his training.
The five-time Tour champion has established himself as cycling's most dominant rider over the past six years, sweeping up countless wins and winning four of the five monument victories. Such is his dominance, the UAE Team Emirates-XRG rider is among the most powerful riders in the world.
In the documentary, graphics show that his zone two power ranges from over 230 watts to over 320 watts, making his capabilities for higher efforts even higher. Speaking about the level, Pogacar noted that zone two power isn't everything as riders with lower numbers have took big wins.
Zone two power refers to the power a rider can sustain within a lower intensity heart rate and perceived effort. The higher the watts produced at lower intensity, effectively means greater potential power output in higher intensity efforts. Zone two training builds endurance for cyclists, making it a sizeable and vital aspect to training.
"They're a little different [his zone two figures]. Each rider has their own zones, and that depends on the cyclist's weight. There are certain levels: some riders have lower numbers, and others, higher ones," Pogacar said in an interview with Eurosport.
Tadej Pogacar
Tadej Pogacar and zone two training
"In the end, many cyclists, even with lower numbers, can win big races because so many things can happen in cycling, and you also have to be smart on the bike to win. It's not all about the numbers."
Speaking about his training and zone two's role within his workouts, Pogacar notes his coach from 2018 to 2023, Íñigo San Millán. He switched coaches and joined forces with Javier Sola ahead of the 2024 season, adding that his training focus changed significantly as a result.
"With training and consistency. You have to work with what you have and try to get the most out of it. Since I changed coaches, switching from Íñigo to Javier Sola, it's a bit more complicated to explain some of my training sessions.
Read also
Pogacar maps his training evolution
"With Íñigo, it was usually always Zone 2, followed by a 15-minute climb in Zone 4, or practically all out, once or twice. That was more or less the basic training routine most of the time. But now I do very different workouts. I don't repeat the same ones very often throughout the year."
He added: "They always vary a bit, depending on the next race. In winter, I add some more strength or torque work and also some sprints, but I still do a lot of work in Zone 2 because I'm used to it, and besides, I really like going fast all day long.
"Zone 2 training definitely helped me become the cyclist I am today. But in recent years I already had that huge base of endurance, and it was a big step forward to change my training a bit and do different things: more VO2 max, some race simulations... That helped me continue to progress."
Gavin QuinnCycling Journalist
Gavin Quinn is a cycling journalist and ultra-distance cyclist with a BA in Journalism from Dublin City University. Formerly the Press & Communications Officer for Cycling Ireland, Gavin has worked inside the national team at the World Championships and has reported for the Irish Mirror, Mirror UK, and The42.
His expertise is backed by elite-level access, having interviewed stars like Sam Bennett and Ben Healy, as well as immense personal endurance. In 2025, he completed a 12,000km solo cycle from Ireland to Vietnam, following a 4,600km tour across Europe. From the cobbles of Paris-Roubaix to the gradients of the Tourmalet, Gavin’s writing focuses on the "romance and brutality" of the sport. Having visited 50+ countries, he brings a global, cultural perspective to his coverage of the pro peloton for CyclingUpToDate.
claps 0visitors 0
Just in
Popular news
Latest comments
- What a travesty ! That little deviation did nothing to impede Brand !frieders307-11-2026
- I also wanne beat Pogacar in the tour but it aint gonne happen. Jonas unfortunately getting dropped by del toro and seixas several times this TDF and jonas team is very weak and joinas on way down, it aint happening thats clear. its also clear it only happened cause Pogacar was hurt and had a broken wrist that time everytime both full strenght its not close we just have to be honest about it :/miguel07-11-2026
- They do this but literally let cars on courses to run over riders.mij07-11-2026
- Looking at that photo she appears to be several feet from her. I’m not sure how that impeded brands sprint.mij07-11-2026
- I hope you are wrong but I suspect you will be proved correct. It might do something for Scottish tourism - although due to logistics the route skips the most spectacular parts of Scotland. It will bring in short term money no doubt, but will cycling overall in the U,K benifit? I doubt it. Even at £2 a litre the bits love thei cars,Cyclingsbestfan07-11-2026
- Lucky to not get disqualified
leedorney07-11-2026 - The road from Holyrood to Edinburgh Castle is a nice steady climb of just over a mile that is cobbled in many parts. (Very slippery if wet!) If the teams are going by one by one that will give fans an even better view of the riders up close than the castle esplanade.Cyclingsbestfan07-11-2026
- wtf dudemij07-11-2026
- big rival … ridiculous.Ketterechts07-11-2026
- It would be great if the World Champion's jersey could be rotated among McNulty, Simmons, and Jorgenson. They threaded the needle perfectly. If each hadn't done exactly what he did, exactly when he did it, the race would have gone to one of the more heralded superstars. That said, how nice that this humble and hardworking guy gets his moment in the sun.
MarkFour07-11-2026
Loading
Write a comment