"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 on stage 9 of the 2026 Tour de France
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.
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- On a positive note, you maybe notice turning this topic into a discussion has the benefit of eliminating certain participants who do not see how they can turn it back to their sole interest ;-)Jumpyjohn08-11-2026
- People see what they want to. I am actually the opposite of your accusation, probably more of a rebel than most of you who don’t get the big picture. The difference is, I don’t go moaning publicly about the consequences of my transgressions, I understand the need for rules and I take my OWN responsibility when deciding to ignore or break them or doing so involuntarily. I will also not hesitate to state my case or argue vehemently when relevant, sometimes it works, sometimes it makes things worse but that’s the price to pay for principles and having character.Jumpyjohn08-11-2026
- That may be but that was unknown to others and nothing says that’s the whole truth. Again, don’t try to misinterpret, it is a call and technically it is correct. Besides, even if there is a valid reason, that does not disqualify the ruling or punishment as far as the rules have been developed. I don’t think they’re as far as in football where for handball there is a distinction (in some ways and specific cases) between intentional or not. And football can be just as harsh and people live with it, eg the offside rule, also judged to within tiny fractions but often wrong or ignored. It’s the nature of every collective organisation and sometimes I wonder if our rebellion against it isn’t seated in the feelings we carry from the injustices we’ve felt personally, like being flashed driving 1km/h too fast when we are explained limits are just a security measure but we are absolutely certain not to have endangered anyone with our transgression. The problem is, nobody has better solutions and no 2 people have the same interpretation of where a limit should be.Jumpyjohn08-11-2026
- Because for you deviated implies the other rider MUST have been made to fall and fail to finish ??? I don’t know if you ride a bike but next time someone carves you up or drives dangerously close, just hold back from those feelings of changing something, reporting or filming or even complaining. Everyone will just say, hey you’re still here undamaged, doesn’t seem like anyone did anything.Jumpyjohn08-11-2026
- And we, what are we doing?Jumpyjohn08-11-2026
- And yet, it attracts people, even you. What’s more, it attracts the rival fanboys to fill cyberspace with endless pointless my hero is better than your hero blabla that’s all been heard before and only helps sell the site as an advertising platform. You know what the solution is but most can’t resist. No different than women who follow and discuss celebs through gossip magazines.Jumpyjohn08-11-2026
- he is doing 460 watts for 35 min to achieve 7 w/kg with VO2 at 96 , just unreal numbers.abstractengineer08-11-2026
- Just do it, and put up with the consequencesJumpyjohn08-11-2026
- "was a headliner at the Tour de France" Nobody cared about Piddie. Only rivals that were there for Pogi, Jonas, Remco, Sexias, Lipo, Del Toro and they were all expected to lose. Piddie was not even in any conversation.abstractengineer08-11-2026
- exactly, he had an amazing season, but with these overstatements they don‘t do him good.Ketterechts08-11-2026
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