Built on the publicly documented winter methodology of UAE Team Emirates-XRG (2025/26). The world's #1 team trains fewer hours than mid-pack pros — quality wins. The principle running through every session: accumulate more time at a high % of the target zone (not 4 hr @ 60%, but 3×1 hr @ 70%).
The assistant adapts these sessions to your event date, days and fitness — then drops the whole block on your calendar. One conversation, no blank calendar.
The foundation — not unstructured miles but intervals in upper Z2 (70–75% FTP).
2–3 hard sessions a week, even in winter — short (20–30 min) but at real race power.
On-bike torque (low cadence / high power) plus gym, linked to durability and VO2max.
- —2–3 intensity blocks, spaced at least every other day.
- —Only one true rest day (the coffee ride). 'Recovery' days are still 3–4 hr endurance rides.
- —Intensity is short and sharp: 20–30 min of real work, Z2 around it.
- —Amateurs shouldn't copy it 1:1 — pros recover professionally. A realistic target is 2 intensity sessions a week, the rest Z2.
Compiled from publicly available sources — cycling press and the UAE Team Emirates riders' public Strava files. A reconstruction, not the team's official training plan.