Why Did Pogačar Dare to Attack from 78 km Out? The Training Logic of VO2max and Anaerobic Tolerance

Tadej Pogačar’s most impressive trait has never been how fast he can ride steadily, but rather his willingness to make a move where others dare not. At the 2026 Strade Bianche, he attacked on the Monte Sante Marie gravel sector with 78 kilometers still to go, then rode solo all the way to the finish; at the same year’s Tour of Flanders, he launched repeated attacks on the Oude Kwaremont, dropping Remco Evenepoel once and Mathieu van der Poel once; on Stage 14 of the Tour de France, he left a 7.2-kilometer solo breakaway on the Col de la Loze.

Behind these race actions lie two completely different physiological capacities that must exist simultaneously.

Let’s be clear upfront: This article will not cite any of Pogačar’s VO2max, FTP, W/kg, or heart rate numbers. These figures have no official public data, and the versions circulating online differ wildly from one another—all are external estimates rather than official numbers. What is truly valuable for amateur riders is the training principles reflected in his race behavior.

One Attack Actually Draws on Two Systems

We often think of an “attack” as a single action, but from an energy-supply perspective, a successful attack consists of at least three phases:

The problem for most amateur riders is not that their “launch isn’t explosive enough,” but that they can’t hold on after the launch. You surge hard on the steep section of Fengguizui, dropping the rider behind you by 50 meters, only to have them cruise back up to you 90 seconds later—this means your anaerobic launch ability is decent, but your aerobic recovery after the attack is insufficient.

What makes Pogačar’s “repeated surge attack” style truly rare isn’t single-output power, but the ability to launch a second and third attack after the first one, with very little recovery in between. This capacity has a relatively clear training target: the VO2max zone, along with anaerobic tolerance (commonly known as “lactate tolerance”).

The VO2max Zone: Pushing the Aerobic Ceiling Higher

The VO2max zone refers to the intensity that allows you to approach your maximum oxygen uptake within a few minutes. In terms of power zones, this typically falls between 106%–120% of FTP; in terms of perceived exertion (RPE 1–10), it’s roughly 8–9, where you can only spit out two or three words at a time.

Typical workout structures:

• Classic 5×5: 5 minutes near-maximal intensity, 5 minutes easy spinning, repeated for 5 sets
• 4×8 minutes: Slightly lower intensity (about 105%–110% of FTP), with higher demands on tolerance
• 30/15 micro-intervals: 30 seconds high intensity, 15 seconds easy, 12–13 repetitions per set, 2–3 sets per session

Micro-intervals like 30/15 are especially close to the real-world “repeated attack” scenario: they keep you in a high-oxygen-uptake state for longer total accumulated time without requiring you to hold on for a single 5-minute effort. For amateur riders with limited time who want to train “holding on after dropping someone,” this is a highly efficient format.

Taiwan Route Comparisons

• Fengguizui (Gugong side): The continuous switchbacks in the middle section can yield roughly 4–6 minutes of steady climbing, suitable for 5-minute VO2max repeats
• Yangjin P-Sign Road: Rolling terrain with natural pace changes, suitable for 30/15 or variable-tempo surge training
• Beiyi Highway: Long enough but with gentle gradients, better suited for threshold intensity rather than VO2max
• Wuling: The value of a long climb lies in “endurance,” not suitable for high-intensity intervals—you’ll likely end up training neither properly

Anaerobic Tolerance: The Painful Part, But Keep the Dose Small

Anaerobic tolerance training means deliberately allowing high concentrations of metabolic byproducts to accumulate in the body, then practicing maintaining output in that state. The typical format is 1–2 minutes all-out, with only 2–3 minutes of rest between repeats.

The characteristics of this type of workout:

1. Results come fast, but fade fast too—it only needs to be added 4–6 weeks before a target event
2. Recovery cost is extremely high—one quality anaerobic tolerance session may require 48–72 hours to recover from
3. Too much of it erodes your aerobic base—this is the most common mistake among amateur riders

In other words, attacking-style riding looks like an “anaerobic show,” but what actually supports it is a massive aerobic foundation. In top riders’ annual training, the vast majority of hours are still low-intensity riding; high intensity takes up only a small portion, but it’s placed at the right time.

A Safe Progression for Amateur Riders

If you want to train the ability to “hold on after attacking,” follow this order rather than jumping straight to the most painful workouts:

Weeks 1–8: Build the Aerobic Base First

At least one low-intensity long ride of 2+ hours per week, at an intensity low enough that you can speak in full sentences. The goal of this phase is to improve aerobic foundation and riding economy—there are no shortcuts.

Weeks 9–14: Threshold Intensity

2×20 minutes or 3×12 minutes, with intensity around FTP. This phase raises your “sustainable output” and gives you the capacity to handle the VO2max work that follows.

Weeks 15–20: VO2max Zone

1–2 sessions per week (with at least 2 days between them), starting with 5×3 minutes and gradually extending to 5×5 minutes or 4×8 minutes.

4–6 Weeks Before the Target Event: Add Anaerobic Tolerance

At most 1 session per week, with total high-intensity accumulation time kept within 6–10 minutes.

Three Prerequisites You Must Keep in Mind

1. Individual variation is huge. The same workout plan may show results in 3 weeks for one person and take 8 weeks for another; recovery speed, age, sleep quality, and work stress all change the outcome. A training plan is a starting point, not a rulebook.
2. Progress gradually. Change only one variable at a time (intensity, number of reps, or rest between sets)—never add all three at once. The damage from high-intensity training usually doesn’t happen in the moment; it accumulates over weeks and then shows up as “I can’t produce power no matter what I do.”
3. See a doctor first if you have health concerns. If you have a history of cardiovascular disease, a family history of sudden death, or have experienced chest tightness, palpitations, dizziness, or unexplained shortness of breath during exercise, please consult a physician and complete the necessary examinations before starting any high-intensity intervals. This article is a sharing of training concepts and cannot replace professional medical evaluation.

Summary

Pogačar dares to ride solo from 78 kilometers out not because some number of his is particularly large, but because he has the ability to sustain speed after attacking. This ability can be broken down and trained, but the order cannot be reversed: aerobic base first, then threshold, then VO2max, and only finally anaerobic tolerance.

If you can only pick one thing to start with, pick “one session of 5 minutes × 5 sets per week”—it’s the most direct tool for pushing your aerobic ceiling higher.

Related Reading

• The Timing of Pogačar’s Attacks: The Same Logic Behind 78 km, 55 km, 24.2 km, and 7.2 km
• What Can Taiwanese Riders Learn from Pogačar? The Transferable Parts of Attacking-Style Riding and the Parts That Can’t Be Learned
• Analyzing Tadej Pogačar’s Training Philosophy: The Slovenian Prodigy’s Attacking Style and Scientific Preparation
• Climbing Bike or Aero Bike? The Logic Behind Grand Tour Riders’ Choices and Thoughts for Amateur Bike Selection