Optimize your road bike training: How to increase your endurance with Fatmax

In this article, we'll dive deep into what Fatmax is, how you can integrate it into your road bike training, and why it can be so crucial for you as an ambitious road cyclist.

What is Fatmax?

Fatmax describes the point or zone where you burn the highest amount of fat per minute. This doesn't mean that you burn the most calories overall in this zone - that usually happens at higher intensity levels. But in the Fatmax zone, your body uses fats as its primary energy source, which is extremely useful for long endurance rides and sustained energy supply. For us road cyclists who are often on the road for hours, this is a crucial advantage.

The physiology behind Fatmax: At low to moderate intensities, your body draws more energy from fats rather than relying on carbohydrates. As the intensity increases, the proportion of carbohydrates used increases because they are a more readily available source of energy. The Fatmax zone is therefore the area in which your body uses the maximum amount of fat before carbohydrates take over.

How do you find your Fatmax zone?

Every person has an individual Fatmax zone, which depends on various factors, such as your genetic predisposition, your training status and your diet. Unfortunately, there is no standard formula like with heart rate that tells you exactly where your Fatmax is, but there are a few methods you can use to determine this zone more precisely.

1. Performance diagnostics in the laboratory: The most precise method to determine your fat max zone is a performance diagnostic test in which respiratory gases are measured. A so-called spirometry test analyzes how much oxygen you take in and how much CO2 you give off. This can be used to determine which energy substrates (fats or carbohydrates) your body uses at different intensities. The point at which fat burning is at its highest is your fat max.

2. Approaching by heart rate: If you don't have the opportunity to do a lab test, you can use your heart rate as a guide. The fat max zone for most road cyclists is around 60-75% of the maximum heart rate. So once you've become familiar with your heart rate, you can find out where you feel most comfortable through calm, longer training sessions while still feeling like you're burning mainly fat.

3. Feeling and experience: Even without technical aids, you can develop a feeling for when you are in the Fatmax zone over time. If you choose a pace that allows you to ride at a constant pace over a longer period of time without becoming overly tired or craving carbohydrates, you are probably close to your Fatmax zone. The pace should feel comfortable, not too demanding, but not too easy either.

The benefits of Fatmax in training

Effective fat burning:
Of course, the biggest advantage of training in the Fatmax zone is the efficient fat burning. This zone is ideal for racing cyclists who want to lose weight or improve their body fat composition. It allows you to use your body's fat reserves efficiently, even on longer rides, and thus improve your endurance without constantly having to rely on carbohydrates.

Improved metabolic flexibility:
Another big benefit is improving your metabolic flexibility. The more time you spend in the Fatmax zone, the better your body becomes at switching between fat and carbohydrates as energy sources. This is especially valuable during intense competitions or long rides, as it allows you to draw on a wider range of energy sources.

Increased endurance:
Training in this zone also ensures that you continue to build your basic endurance. This makes you more resilient and allows you to ride longer distances at a higher intensity without tiring too quickly. This is particularly important on long tours or stage races in order to be able to deliver a high level of performance right up to the end.

How often should you train in the Fatmax zone?

For you as a racing cyclist, it makes sense to train regularly in the Fatmax zone. Ideally, you should do 1-2 rides per week that focus specifically on this intensity range. Such units should be longer - at least 90 minutes and up to several hours. This gives your body the chance to adapt optimally to this training load.

An example of a Fatmax workout could look like this:

• Warm up: Roll loosely for 15–20 minutes, slowly increase heart rate
• Main part: 1.5–3 hours in the Fatmax zone, i.e. at 60–75% of your maximum heart rate
• Cooling: 10–15 minutes of loose rolling

It is important that you do not overdo it during these sessions. It should feel comfortable so that you do not feel like you are completely exhausting yourself even after a long time. The pace is therefore crucial - it is better to go a little slower than too fast.

Nutrition and Fatmax

Since the Fatmax zone relies heavily on fat burning, it is also important that you adjust your diet accordingly. A low-carbohydrate but high-fat breakfast before a long session can help your body to start using fats as an energy source early on. You should also be careful not to eat too many fast carbohydrates during the session. Instead, high-fat and high-protein snacks such as nuts or high-protein bars are a good choice to keep your energy up.

Conclusion: Fatmax as a secret weapon for your performance

Fatmax training is an effective way to maximize your fat burning and increase your endurance. It gives you the opportunity to improve your performance in the long term by training your body to use its own energy reserves more efficiently. If you integrate this training zone into your weekly rides, you will feel yourself last longer and your basic endurance improve noticeably. So, get on your bike and test your Fatmax zone!