The Endurance Advantage: Why Slower Can Make You Stronger
As last year drew to a close, I stumbled upon a captivating episode of the podcast The Drive from Dr. Peter Attia, a well-known physician, researcher, and expert in the fields of longevity, nutrition, and health optimisation. He is the founder of Early Medical, a medical practice that focuses on extending lifespan and improving healthspan (the quality of life as we age). The guest on that episode was Tadej Pogačar, arguably the undisputed dominator of the Grand Tour circus and stage races since 2020. Their conversation was a masterclass in the intersection of elite athletic performance and long-term health. In their conversation, one topic took centre stage: the importance of Zone 2 training—a moderate-intensity effort where the body efficiently burns fat for fuel, typically at 60-70% of maximum heart rate. Pogačar, with his characteristic humility, attributed much of his ability to sustain world-class performances to the countless hours he spends training in this often-overlooked zone. It was a revelation that underscored the quiet power of steady, moderate effort, and a lesson that should transcends the world of professional cycling and speaks to anyone seeking to optimise their health and performance.
What made this revelation particularly striking was Pogačar’s emphasis on the sheer volume of his Zone 2 training. He shared that his favourite rides are the long, steady efforts in Zone 2, often stretching to around five hours. Even more telling was his confirmation that his training split leans heavily toward aerobic work—roughly 80% of his total volume, with only 20% dedicated to anaerobic efforts. For many listeners, this might have come as a surprise, perhaps even disbelief. After all, professional cyclists are known for their ability to conquer brutal mountain finishes, unleash devastating sprints, and maintain jaw-dropping speeds on flat stages. Surely, such feats demand relentless hard efforts, not hours of steady, moderate riding?
Yet, here lies the paradox: the foundation of their extraordinary performances rests not on constant, high-intensity pedal pounding, but on the quiet, unglamorous miles spent in Zone 2. It’s a reminder that sometimes, the road to greatness is paved not with suffering, but with patience.
