FatMax, What is it and how do you train it?

FatMax is the highest rate of fat oxidation. It is the maximum of energy (kcal) from fat combustion per hour of exercise. In endurance events a high FatMax is associated with high endurance performance.

While carbohydrate stores (glycogen) are limited, utilising fat as a fuel can help to spare carbohydrates.

Fat combustion is the bottleneck of endurance performance in sports like running and triathlon. You can create strategies to increase your energy expenditure from fat and thereby enhance your performance.

Why?

• Fat combustion rates are highly individual metrics.

• Accurately understanding fat combustion in is crucial in endurance sports.

• Significant differences are observed both between different athletes, and between different states of training in the same athletes at different times.

• Knowing the FatMax Zone allows you to train fat combustion most efficiently.

Below are some strategies you can use to train and improve FatMax

1. AVOID HIGH INTENSITY EFFORTS DURING TRAINING IN THE

FATMAX ZONE.

Let’s say you perform a high intense interval in training.

During this effort, lactate will accumulate. In the resting period between intervals the low intensity is usually where fat combustion would be high.

However, in the recovery phase between or after high intensity intervals,

fat combustion is low. Instead, the preferred fuel for muscles in this period

is the accumulated lactate.