Training the Fat Metabolism

There are two physiological requirements for improving fat metabolism:

• Reducing the maximum lactate production rate (VLamax), i.e. the proportion of energy from carbohydrates provided via the glycolytic system.
• Increasing the maximum oxygen uptake (VO2max). The more oxygen is available to the body, the more energy can be provided via oxidative metabolic processes. Irrespective of carbohydrate metabolism, this means more free capacity for burning fats.

Training to Improve Fat Metabolism

10- to 15-Minute Fatmax Intervals

Execution: After warming up, ride 3 x 10 - 15 minutes in the fatmax-zone alternating with 5 - 10 minutes in the E1-zone.

Rate of perceived exertion (RPE): On a scale of 1 to 10, the exertion during the intervals should be rated between 4 and 5.

Nutrition: Depending on your experience and fitness level, you can start the session "low-carb". Don't empty yourself and add approx. 30 - 40g of carbohydrates during training when you notice that RPE increases. Afterward, you should replenish your glycogen stores and increase your carbohydrate intake.

Progression: The interval duration can be extended up to 4 x 20 minutes. For longer training sessions, add carbohydrates accordingly and avoid "low-carb".

You can find more workouts at training VO2max and training VLamax.