Zone 2 Isn’t Enough – Here’s the Better Way to Burn Fat While Cycling

Why Cycling More Doesn’t Always Mean Losing More Fat

If you’ve been cycling regularly but struggling to lose weight, you’re not alone. Many cyclists assume that more time on the bike automatically equals more fat burned—but that’s not always the case.

Maybe you’ve experienced this yourself:

• You ramp up your training, only to find that your weight stays the same.
• You push harder in your sessions, but feel constantly drained and hungry.
• You finish long rides craving food, then end up eating more than you burned.

Sound familiar?

The truth is, not all cycling is created equal when it comes to fat loss.

If you want to turn your body into a fat-burning machine, it’s not about simply riding more—it’s about riding at the right intensity, in the right way, at the right time.

And that’s where Fat Max training comes in.

1. The Science of Fat Burning: Why Most Cyclists Get It Wrong

Most cyclists have heard that low-intensity riding burns fat, while high-intensity efforts burn carbohydrates. This has led many riders to believe that staying in Zone 2 is the key to losing weight.

But here’s the problem:

Zone 2 is too broad to maximise fat burning efficiently.

The reality is that your body always burns a mix of fat and carbohydrates, even when training at low intensities. The key is finding the specific intensity at which fat oxidation is at its peak—and that’s what’s known as your Fat Max Zone.

Unlike conventional Zone 2 training, which encompasses a range of intensities, Fat Max is an exact point within that range—the precise intensity at which your body burns the maximum percentage of fat for fuel.

Why does this matter?

• Fat Max training makes fat loss more efficient. Instead of spending hours riding at a random Zone 2 effort, you’re dialling into your exact fat-burning peak to get better results in less time.
• Fat Max is unique to each cyclist. Unlike traditional Zone 2 heart rate recommendations, which are based on estimates, Fat Max requires specific testing to determine the precise point where your body oxidises the most fat.
• Even at Fat Max, you’re still burning carbohydrates. No matter how well you optimise fat-burning, some glycogen is always being used, which means carbohydrate intake still needs to be factored into training and nutrition plans—even when riding in your peak fat-burning zone.

This scientific approach to fat loss is what separates Fat Max from generic fat-burning strategies.

2. Why Fat Max Training is More Effective Than Just Riding in Zone 2

Traditional Zone 2 training is often recommended for fat loss because it promotes high levels of fat oxidation while still allowing for long-duration sessions. However, Zone 2 is a broad range, meaning cyclists could be training too low to optimise fat burning or too high to unknowingly rely more on carbohydrates than fat.

Fat Max is different.

• Fat Max is a pinpointed intensity. Unlike Zone 2, which covers a range, Fat Max is the precise point where fat oxidation reaches its highest level before carbohydrate usage becomes dominant.
• Fat Max training improves metabolic efficiency faster. Instead of spending months guessing your ideal training intensity, Fat Max training allows you to adapt more quickly to burning fat as fuel.
• Fat Max allows for smarter fuelling strategies. Because you’re still burning carbohydrates while in the Fat Max Zone, carbohydrate burn rates must be factored into your nutrition plan to ensure you have the right balance of fuel for weight loss and performance.

The result? More fat burned, better endurance, and faster results—without wasting time on ineffective training intensities.

3. How to Find Your Fat Max Zone

Unlike traditional heart rate zones, Fat Max cannot be estimated—it must be tested.

Fat Max is identified through metabolic testing that measures oxygen consumption and fat oxidation rates at different exercise intensities. These tests reveal:

• Your precise Fat Max intensity—the exact point at which fat burning is at its highest.
• Your carbohydrate burn rate at Fat Max, so you know how much glycogen is still being used.
• How efficiently your body shifts between fat and carbohydrate metabolism, giving you data on how to fuel properly for fat loss.

Because Fat Max varies from cyclist to cyclist, simply relying on standard Zone 2 estimates won’t cut it.

Without testing, you could be riding either too easy or too hard—both of which can slow fat loss.

4. The Role of Strength Training in Fat Max Adaptation

Training in the Fat Max Zone isn’t just about cycling—it also involves developing lean muscle mass to support fat oxidation.

Here’s why:

• Lean muscle increases resting metabolism, meaning you burn more fat even when you’re not riding.
• Strength training improves cycling efficiency, allowing you to ride longer and burn more fat at Fat Max intensity.
• Muscle helps preserve carbohydrate stores, ensuring that even at Fat Max, you don’t deplete glycogen too quickly.

The combination of Fat Max cycling, strength training, and a well-structured nutrition strategy creates the fastest and most effective way to burn fat while maintaining peak performance.

5. Why Fuelling Still Matters—Even in the Fat Max Zone

One of the biggest mistakes cyclists make when trying to burn fat is under-fuelling.

Yes, Fat Max training allows you to burn more fat—but it doesn’t eliminate the need for carbohydrate intake.

Even at Fat Max, your body still burns some glycogen, which means:

• Your carbohydrate needs must be factored into your training plan to prevent energy crashes.
• Riding at Fat Max without proper fuelling can lead to muscle loss, slowing down your metabolism.
• The right balance of carbs, protein, and fat will maximise fat oxidation while keeping energy levels high.

Training smarter doesn’t mean starving yourself—it means fuelling in a way that optimises fat metabolism while sustaining long-term performance.

Want to Burn More Fat on the Bike? Here’s How.

If you’ve been frustrated with slow progress, weight-loss plateaus, or endless rides that don’t seem to help you get leaner, it’s not your fault.

The real problem is not knowing your precise Fat Max intensity.

The Leaner Cyclist Program is designed to help cyclists:

🚴 Determine their exact Fat Max intensity for maximum fat burning.
🍽️ Build a fuelling strategy that balances fat oxidation and carbohydrate needs.
💪 Train smarter, not longer, to see faster and more sustainable results.

🚀 No more guesswork. No more wasted miles. Just a proven system that works.

🔗 Click here to book your free coaching call and let’s build a plan that finally gets you the results you want.

Want to learn how you can finally lose weight, keep it off and stop getting dropped on climbs without having to sacrifice your favourite foods and starve yourself on some crazy calorie-restricting diet …even if they’ve failed in the past or struggled to improve your cycling performance. Click here to watch this free, on-demand online training.

Click here to book your free coaching call and let’s create a personalised plan that works for you.