Unveiling Tadej Pogačar's Training Routine

Tadej Pogačar, The Best Cyclist In The World

Tadej Pogačar is not just a name in the world of cycling; he’s a phenomenon. With victories in grand tours like Tour de France and Giro d’Italia but also in multiple one-day races, finishing on top at Tour od Flanders and Strade Bianche in 2025. Pogačar has already proven, he is one of the best riders ever. But what lies behind his astounding success? The answer is a structured and hard training routine that has been the foundation of his achievements. In this blog post, we’ll explore the various components of his training routine, which make him so extremely successful.

1.Strength Training: Focus on Core

An essential part of Pogačar’s training routine is strength training, particularly focusing on core muscles. Strong core muscles enable him to maintain stability and power during long and hard races, especially when in an aero position. This added strength allows for a more efficient pedal stroke and reduces fatigue on tough rides. By engaging in targeted exercises, such as planks.Pogačar ensures that he can withstand the physical demands of race like the Tour de France to monuments such as Paris Roubaix, which makes him one of the most versatile riders in pro cycling.

2.Endless Miles: Zone 2 Riding

Pogačar dedicates a high amount of time to zone 2 riding, which refers to training at a low-to-moderate intensity that improves aerobic endurance. This type of riding is particularly beneficial for building a solid cardiovascular foundation. It helps increase his stamina, allowing him to sustain high levels of effort for long periods, which is crucial for racing. Zone 2 rides also aid in fat oxidation and enhance energy metabolism, making Tadej ready for the challanges of pro cycling.

3.The Benefits Jogging

Surprisingly, Pogačar incorporates jogging into his training routine. This cross-training method not only enhances bone density but also serves as a mental break from cycling. Jogging provides a fresh perspective and helps Pogačar clear his mind, maintaining his mental strength. It’s a simple yet effective way to diversify training while reinforcing the body’s overall resilience.Jogging has the big benefit that it improves bone density ensuring he has lower risk of broken bones, if he is involved into a crash.

4.Heat Training: Boosting Endurance

To push his body even further, Pogačar engages in heat training. This method involves exercising in high temperatures, prompting the body to adapt by increasing the production of red blood cells. This adaptation significantly improves endurance and oxygen delivery during exhausting efforts. As a result, his ability to sustain high power outputs during races is boosted, empowering him to outperform his competitors like Jonas Vingegaard and Remco Evenepoel.

Bonus:Tadej’s Tip for Amateurs

Pogačar emphasizes the importance of incorporating short and intense sessions into any training routine, especially for amateurs, which are because of their job, school etc. often short on time. Explosive sprints and VO2 max workouts are critical for building speed and power. These bursts of intensity among longer rides contribute to overall cycling performance, making amateur cyclists faster and more efficient. By combinating these high-intensity sessions with endurance work, cyclists can create a balanced and effective training strategy.

Key Takeaways from Pogacar’s Training

Tadej Pogačar’s remarkable achievements in cycling can be attributed to a comprehensive training routine that merges strength training, zone 2 rides, jogging, heat adaptation, and intense intervals. Amateurs looking to improve in cycling can take notes from his methods to elevate their own performance. Remember, consistency and a well-rounded approach are essential for success in this tough and demanding sport.

This blog post is largely based on information from an interview with Tadej Pogačar — you can find the full interview here: https://www.cyclingweekly.com/fitness/11-ways-to-train-more-like-tadej-pogacar