How much do pro cyclists train? Hours, miles, nutrition, and training plans explained

Professional road cyclists are among the most highly trained endurance athletes in the world, and their training load is far higher than most people imagine. And given the brutal races the professionals compete in, it’s no surprise their training is severe. The men and women racing at WorldTour level ride year-round, adjusting volume, intensity and structure depending on the season, their race calendar and their role within the team. While cycling’s training culture has evolved with sports science, the basic fact remains the same: pros ride huge hours, often on consecutive days, and balance that work with careful fueling and meticulous recovery.

Their training is shaped by the demands of stage racing, the intensity of one-day classics, the need for explosive power in sprints and the capacity to hold threshold efforts on long climbs or in time trials. Understanding how much pros train requires looking at the entire season, from winter base miles to pre-race sharpening sessions, and considering how nutrition, recovery, altitude camps and gym work fit into the full picture.

Professional cyclists routinely exceed 20-30 hours of riding per week, depending on the time of year. In deep winter base-building periods, many riders push their biggest volumes of the season, sometimes logging 30 or more hours across long aerobic rides.

Strava’s own analysis of elite riders shows that top professionals can sustain weeks of more than 30 hours early in the year, when the focus is overwhelmingly on low-intensity riding designed to build aerobic capacity. Similarily, ProCyclingCoaching report that most pros sit somewhere between 20 and 30 hours per week, translating into roughly 500-1000 kilometres depending on terrain and pace. This heavy workload forms the foundation on which the rest of the season is built, and missing any time in this period could have a huge impact on the following year (just ask Remco Evenepoel).

The early-season base period is dominated by low-intensity rides. These sessions are deliberately long and steady, allowing riders to develop the enormous aerobic engines needed for stage racing. This work increases mitochondrial density, improves fat oxidation, and prepares the body for the stress of intervals later in the training cycle.

As race season approaches, the distribution of training shifts but the volume often remains high. Riders begin adding structured intensity while maintaining enough endurance work to preserve aerobic strength. Grand Tour contenders build-up blocks with average volumes of 15–20 hours per week leading up to big events, but peak weeks reaching as high as 28–34 hours.

Within those weeks, riders mix in tempo sessions, threshold intervals, VO2 max repetitions and replication of race energy expenditure. These sessions simulate the demands of racing, which require both sustained power on climbs and the ability to respond to attacks and accelerations. The long low-intensity work remains crucial, but it becomes part of a more varied week.

In-season training is shaped by racing itself. Riders competing in multiple stage races may spend fewer hours training between events, but their overall workload remains extremely high once race hours are included. A Cycling Weekly analysis of Tour de France riders from 2022 showed that some had already accumulated 400-600 hours of riding in the first six months of the year, with certain weeks surpassing 30 hours when training and racing were combined.

Stage-races contribute huge hours: a Grand Tour adds approximately 85-95 hours of racing in three weeks, and some riders will still train lightly on rest days. Because racing is so demanding, many riders shift to lower training volume during these periods but maintain intensity through the race itself.

The yearly training cycle begins with the off-season break. After the final races of the year, professionals typically take a short period, often two to four weeks, away from structured training - although other responsibilities are often necessary. Once December or January arrives, winter preparation begins. Coaches quoted by FastTalkLabs describe this restart period as deliberately gentle, sometimes involving “two hours a day” of easy riding as the body eases back toward higher volume.

Research into professional training behaviour shows a clear pattern of intensity distribution, and the vast majority of training time is spent at low intensity. One study of Giro d’Italia riders highlighted by wattkg.com found that between 84-91 percent of training time occurred at easy aerobic pace, with only a small proportion dedicated to higher intensities.

The high-intensity work is used sparingly but deliberately. Riders typically complete one to three intense sessions per week, surrounded by a high volume of easier endurance rides. This pyramidal structure, with a large base of low-intensity time and progressively less time in higher zones, is now well supported by sports science.

Endurance rides dominate a traditional pro training week, as these long, steady rides often stretch from three to six hours, with some base-season days going longer. At training camps or ahead of Grand Tours, teams frequently schedule multiple 4–6 hour rides several days in a row. AG2R’s training documentation shows riders logging repeated long sessions during camps, sometimes with added climbing or low-intensity intervals baked into the ride.

Threshold and tempo intervals target sustainable race power. These efforts often come in the form of 10–20 minute sustained blocks or longer tempo sessions designed to increase lactate threshold. They prepare riders for long climbs or sustained race efforts in breakaways and are essential for time triallists and GC contenders. High-intensity efforts include shorter bursts of maximal work, such as 3–5 minute VO2 max repeats or 30–60 second attacks simulating the accelerations in racing.

Sprinters require specific work. They practise short, maximal sprints, often 10–20 seconds at full power, and lead-out drills with teammates as technique, trust and positioning form a much bigger part of the success for these riders. WeLoveCycling has described how warm-weather training locations with varied terrain allow sprinters to rehearse everything from sprint trains to team time (TT) drills. These sessions require fresh legs and high neuromuscular coordination, so they are typically performed when the rider is well recovered.

Time-trial specialists, like Filippo Ganna and Joshua Tarling, train differently. They perform sustained efforts on their time-trial bikes, practicing pacing while maintaining aerodynamic positioning for extended periods, with a great deal of focus being put in the ability to put out their maximum power output in such an extreme position. Sessions may include 20–60 minute efforts or broken intervals that replicate race conditions. Riders also conduct aerodynamic testing, including wind-tunnel or field trials, but these are separate from day-to-day training volume and more to gain the extra percentages from their equipment.

Strength and gym work have become common in professional programmes, both for performance and injury prevention. The main focus is on building leg strength through deadlifts, squats, and lunges, whilst core exercises are also important. However, during heavy race periods or high-volume workloads, gym sessions are reduced or paused so recovery can prioritise on-bike training.

Nutrition underpins all professional training, and carbohydrate consumption is especially high because riders burn enormous amounts of energy. In an interview with Cycling Weekly, several team nutritionists emphasised that “carbohydrates are king for endurance,” and riders must consistently eat large amounts to fuel performance.

In that light, pro cyclists may consume 8–12 grams of carbohydrate per kilogram of bodyweight during major races like Grand Tours. In fact, an EF Education nutritionist reported riders consuming between 843 and 1100 grams of carbohydrate on the hardest stages. Velon recently published data on Tadej Pogacar during a mountain stage at the Tour de France, which showed similar numbers. In training, the intake is slightly lower but still substantial, particularly ahead of long rides or interval sessions.

Recovery begins immediately after finishing a ride, often with a recovery drink containing both protein and quick-release carbohydrates. Professional riders consume around 1.5-2.0 grams of protein per kilogram of body weight to repair muscle damage from long hours of training. During stage races, riders maintain high protein intake daily, even as carbohydrate requirements shift according to stage profile.

A lot has been said about the 'magical' 120 number, which is the amount of carbs that pro riders can now go up to whilst racing. Training the 'gut' is also an essential aspect of performance in modern cycling as riders are taking in more energy than ever before during racing, and it is key for the body to be able to be able to absorb it.

Hydration and micronutrients form an important part of the nutritional approach, and riders use electrolyte supplements during long rides to replace sodium and minerals lost through sweat. Many take multivitamins, omega-3 supplements, probiotics and whey protein as part of their daily routines. Some also use cherry juice to help manage inflammation directly after the end of stages.

Recovery is treated just as seriously as training itself, and when riders return from morning rides they will eat immediately and receive massages or physiotherapy. These sessions loosen muscles and accelerate recovery, and then compression garments and ice baths are commonly used too.

Active recovery rides are integrated into the schedule, particularly after intense blocks, and sleep is considered to be absolutely vital. Escape Collective reports that Tour de France riders average about 7.2 hours of sleep per night, while riders in the women’s peloton average approximately 7.5–7.7 hours.

Altitude training has become a staple of preparation for climbers and general classification riders. Many teams hold high-altitude camps in places like Sierra Nevada in Spain, training at elevations around 2300 metres. The reason for this is that living at altitude forces the body to work harder to transport oxygen, producing beneficial physiological adaptations. When riders then return below altitude, they enjoy the benefits of these adaptations.

Riders at altitude typically train four to six hours daily, sometimes seven, before returning to accommodation for recovery routines. Camps last at least two weeks to achieve meaningful acclimatisation.

Warm-weather training camps are equally important in winter. Locations such as Mallorca, Alicante or the Canary Islands offer predictable weather and varied terrain, allowing uninterrupted rides. Riders can focus fully on training, nutrition and rest without having to worry too much about the weather, which accelerates early-season progress.

Training methods have evolved significantly from earlier eras. In previous decades, many riders treated early-season racing as training, blending long rides with mixed-intensity sessions without structured periodisation. Jeff Winkler, discussing older training methods, noted that riders combined sprints, steady rides and intervals from January onwards rather than performing prolonged base-only periods.

Today’s approach is far more structured, especially with tools such as GPS, power meters and software that allow precise monitoring of training load and intensity distribution. However, the core idea remains similar: build endurance early, sharpen intensity later, and maintain high aerobic conditioning year-round.

Whether preparing for a one-day classic or a three-week Grand Tour, riders must withstand long days in the saddle, frequent accelerations, ridiculous speed, and sustained climbs. Their training is a blend of science, experience and disciplined daily routine, all aimed at having them in the ultimate physical condition for the target races.

Most professionals ride 20–30 hours per week, with winter base phases sometimes exceeding 30 hours. Grand Tour contenders often log peak weeks of 28–34 hours, and race periods push total load even higher once competition hours are included.

After a short off-season break, riders begin with steady low-intensity rides, often around two hours a day, before building toward long endurance sessions of four to six hours as their aerobic base develops.

Volume stays high but intensity rises. Riders add tempo, threshold and VO2 max intervals while still keeping the majority of training time at easy aerobic pace. Studies of Giro riders show 84–91 percent of total time remains low-intensity.

Endurance rides form the backbone, supported by threshold intervals, short high-intensity efforts, sprint drills and time-trial pacing. Training camps often include repeated long rides similar in duration to race stages.

Yes, many include strength and core work in winter (and not only) to improve efficiency and durability. Gym sessions taper off once race workloads increase to priorities recovery.

Carbohydrate intake is very high, especially during heavy blocks or stage races. Riders consume large daily amounts and 60–90 grams per hour on the bike, which can go as high as 120 grams in some cases; With protein kept around 1.5–2.0 g/kg for muscle repair.

Recovery starts immediately after rides with food and hydration. Massage, physiotherapy and consistent sleep routines are central, particularly at camps where riders train in the morning and recover through the afternoon.

Warm climates allow uninterrupted long rides in winter, while altitude camps induce adaptations that improve endurance. Riders often spend two to three weeks at elevation to gain meaningful benefits.

Past generations trained with less structure and relied heavily on racing. Today’s pros use data-driven plans built around controlled intensity and carefully managed load, though the foundation of large aerobic volume remains unchanged.