England’s best know cycling website, Cycling Weekly – which was in its original print form the UK’s Cycling Bible for decades (when my name appeared in it for a 3rd place in a junior race I was over the moon, and still have a copy) – recently got hold of some of the UAE Team’s Strava workouts, and some of Pogocar’s data – to work out how the team trains over a week in the build up to the new season.

UAE Team Emirates-XRG dominated the 2025 season with nearly 100 wins, including the Tour de France, and they’re continuing that momentum into 2026. Their winter training camps have a clear focus: build endurance with traditional Zone 2 riding but also stay sharp with targeted high-intensity work.

Exactly how I coach in fact.

At their December training camp, riders follow a structured week of workouts:
• Monday: 4 hours Zone 2
• Tuesday: Gym + 2 hours Zone 2
• Wednesday: Velodrome aero testing + 4 hours Zone 2
• Thursday: 4.5 hours with 3×10min torque intervals (high power bursts at low cadence)
• Friday: 3 hours Zone 2
• Saturday: 3.5 hours with 3×8min 40/20 over-unders
• Sunday: 1.5 hours easy coffee ride in Zone 1.

While they still do a lot of traditional endurance miles, the team now mixes in 2–3 high-intensity sessions per week to prepare for a racing calendar that runs from February to October. Short, sharp intervals help riders maintain race shape, alongside steady long rides that build aerobic fitness.

The squad also focuses on specific workouts like 40/20 over-unders and torque sessions to boost power and efficiency.

See three of Pogi’s workouts below – and give them a go!