Torque Repeats — base

UAE Team EmiratesOff-Season

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%).

Structured Z2

The foundation — not unstructured miles but intervals in upper Z2 (70–75% FTP).

Year-round intensity

2–3 hard sessions a week, even in winter — short (20–30 min) but at real race power.

Strength

On-bike torque (low cadence / high power) plus gym, linked to durability and VO2max.

Winter-camp week

MonStructured Z2 (long)Base

TueGym + short Z2Strength

WedStructured Z2Base

ThuTorque (inside a Z2 ride)Strength

FriStructured Z2Base

SatOver-unders / 40-20 (inside Z2)Intensity

SunCoffee ride Z1Rest

—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.

The sessions

Structured Z2 — Long

#Endurance