Cycling isn’t just about turning the pedals harder. It’s a sport that demands precision, strategy, and an intimate understanding of human physiology. The best cyclists don’t simply train more; they train smarter, guided by structured progression, meticulous attention to detail, and an approach that balances stress and recovery to optimise performance.

Training like a pro might seem complex, but analyzing real sessions from top athletes reveals a straightforward yet effective approach. From endurance rides to intense intervals, here’s a breakdown of how some of the world’s best cyclists structure their workouts and how you can apply similar principles to your training.

In the widely used 7-zone model established by Dr. Andrew Coggan, Zone 2 is situated between recovery-level efforts (Zone 1) and the moderate-intensity “tempo” range (Zone 3). This range is characterised by low-intensity endurance training that allows athletes to enhance aerobic capacity with minimal physical stress. In contrast, the 3-zone polarised model, commonly used in endurance sports science, classifies this type of training under a broader low-intensity category that falls beneath key physiological thresholds, such as lactate threshold 1 (LT1) or ventilatory threshold 1 (VT1). Recognising the distinction between these models can help athletes more precisely tailor their training.