UAE Team Emirates’ Training Philosophy: How a Top Team Builds Champions

Introduction

In the world of professional cycling, UAE Team Emirates has transformed from a Middle Eastern-funded upstart into the undisputed powerhouse of the Tour de France. In 2024, Tadej Pogačar swept the Giro d’Italia, Tour de France, and World Championships with overwhelming dominance—an achievement that is far from accidental. Behind it all lies an extremely sophisticated training system. This article takes an in-depth look at the team’s training philosophy and methodology.

The Art of Periodized Training

Professional team training is not about grinding day after day; it is a precise science of periodization. UAE Team Emirates’ coaching staff divides the season into several clearly defined training phases:

Base Phase (November to January)

After the season ends, riders experience a brief rest before entering a lengthy base phase. During this stage, the focus is on:

• Aerobic base building: Extensive Zone 2 riding, with heart rate maintained at 60-75% of maximum, totaling 20-30 hours per week
• Strength training: Gym sessions featuring compound movements such as squats and deadlifts to strengthen the core and leg muscles
• Technique refinement: Using indoor trainers combined with motion analysis to fine-tune pedaling efficiency and riding position

Specific Phase (February to March)

As the Spring Classics approach, training begins to incorporate more high-intensity elements:

• Threshold training: Sustained efforts of 20-40 minutes around FTP (Functional Threshold Power)
• VO2max intervals: High-intensity intervals of 4-8 minutes to boost maximal oxygen uptake
• Race simulation: Participating in smaller events as part of the training process

Competition Phase (April to October)

This is the moment to showcase the results of all the training. Training volume drops significantly, but intensity is maintained or even increased. The team executes precise tapering adjustments based on target races.

The Secret Weapon of Altitude Training

Altitude training is one of UAE Team Emirates’ core training strategies. The team maintains training bases at multiple high-altitude locations:

Cortina (Italy, approximately 1,200-2,000 meters above sea level) and Sierra Nevada (Spain, 2,500 meters) are the most frequently used altitude training camps.

The scientific principle behind altitude training is to use the low-oxygen environment to stimulate the body to produce more red blood cells, thereby enhancing oxygen-carrying capacity. Pogačar typically undergoes 3-4 weeks of altitude training camp before major races, following either a “live high, train low” or “live high, train high” strategy.

Based on publicly available training data, a typical day for Pogačar during altitude training might include:

• Morning: Blood oxygen saturation and resting heart rate monitoring
• Late morning: 4-6 hours of riding, including long climbing intervals
• Afternoon: Recovery ride or complete rest
• Evening: Data analysis and discussion of the next day’s plan

Data-Driven Personalized Training

Modern professional cycling training is entirely data-driven. Key metrics used by UAE Team Emirates include:

Power Output Monitoring

Every rider’s bike is equipped with a power meter, recording wattage output on every pedal stroke. The coaching staff tracks:

• 5-second peak power: An indicator of sprinting ability
• 1-minute power: Short climb and attack capability
• 5-minute power: Mid-length climbing performance
• 20-minute power: The basis for FTP estimation
• 60-minute power: Long-distance endurance indicator

Take Pogačar, for example: the numbers he displayed during the 2024 Tour de France were staggering. On key mountain stages, he could sustain outputs above 6.5 W/kg for 30-40 minutes—historically elite-level performance.

Training Stress Score (TSS)

The team uses TSS to quantify daily training load, ensuring riders neither overtrain nor undertrain. Generally speaking, during training camps before Grand Tours, riders may accumulate as much as 800-1200 TSS points per week.

The Science of Recovery

The other side of training is recovery. UAE Team Emirates’ investment in recovery is equally remarkable:

• Sleep monitoring: Wearable devices such as Whoop or Oura Ring are used to track sleep quality
• Nutritional recovery: A specific ratio of carbohydrates and protein is consumed within 30 minutes after training
• Hot-cold therapy: Alternating ice baths and hot baths to promote blood circulation
• Massage and physiotherapy: Daily muscle relaxation sessions with dedicated physiotherapists
• Psychological support: Sports psychologists are on staff to assist with stress management

Teamwork and Role Division

UAE Team Emirates’ training is not solely focused on individual performance; tactical team training is equally important. During training camps, riders engage in:

• Lead-out train practice: Simulating race lead-out trains, practicing rotating turns at the front and wind resistance management
• Radio communication drills: Ensuring tactical instructions can be relayed instantly during races
• Emergency scenario response: Simulating strategies for situations such as punctures and mechanical failures

Conclusion

UAE Team Emirates’ success proves that modern professional cycling is not merely a contest of physical fitness, but a comprehensive battle of science, technology, and management. From the meticulous planning of periodized training, to the strategic application of altitude training, to data-driven personalized programs, every element is carefully designed. When Pogačar effortlessly accelerates away from his rivals on the steep slopes of the Alps, what we witness is not just talent—it is the result of an entire system operating at full capacity.

Related Reading

• UAE Team Emirates Tactical Analysis: Building the Perfect Protective Shield Around Pogačar
• Tadej Pogačar’s Training Philosophy: The Slovenian Prodigy’s Aggressive Riding Style and Scientific Preparation
• One Team, One Man: How UAE Team Emirates XRG Is Built Around Pogačar—A 2026 Season Case Study
• Training Secrets of the World’s Top Riders: Inside the Training Data of Pogacar, Vingegaard, and van Aert