All about Fatmax with Steve

Steve Neal joins the Svein to answer a listener question from Chris O'Leary (New Zealand) on FatMax: what it actually means, why it matters, and how to improve it.

What You'll Learn

FatMax defined: The highest fat oxidation rate with the least carbohydrate contribution — not just peak fat burning. On a metabolic cart, fat oxidation can stay flat across multiple power steps while carbs double underneath it. The precise crossover point is what matters.

Fat-carb crossover point: Two athletes can share the same FatMax wattage but have crossover points 100+ watts apart. This — not FatMax alone — determines how long and comfortably you can ride.

Target numbers for masters cyclists: FatMax at 175–200W is solid; 225W is exceptional. A healthy FatMax-to-FTP ratio is 70–75%. The crossover point should sit above FatMax.

High FTP, low FatMax? Yes. From four recent tests, FatMax ranged from 53–82% of FTP among athletes with similar thresholds. FTP alone doesn't tell the metabolic efficiency story.

What moves the needle: Nutrition likely drives the majority of FatMax improvement — roughly 90% of bodyweight (lbs) in daily protein, 1:1–2:1 carb-to-protein ratio, fat to satiety. On the training side, riding consistently 5–10W below FatMax is the key lever. One athlete's crossover point shifted from 110W to 210W in four months.

Recovery data: After a 500K ultra, FatMax held steady post-race but the crossover point dropped sharply — and took 10–14 days of rest to fully recover. Most athletes restart too soon.

Guest

Steve Neal — Exercise physiologist, metabolic testing specialist, endurance coach.

Listener Question

"Everyone talks about FatMax but no one puts it into a useful context. How do we actually use it?" — Chris O'Leary, New Zealand

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