"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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