Fasted Morning Zone 2: 45-Minute Outdoor Ride Session

Session Overview

A fasted early-morning outdoor ride at zone 2 intensity trains fat oxidation and metabolic flexibility — the ability to switch efficiently between fuel sources. This 45-minute session is deliberately easy and requires nothing more than rolling out of bed, getting on the bike, and keeping your effort controlled. Best done 2–3 times per week in peak triathlon base and early race season.

What You’ll Need

• Road bike or TT bike
• Heart rate monitor or power meter
• Lights if riding before dawn
• Water bottle — hydration but no carbohydrates before or during (that’s the point)

Warm-Up (8 minutes)

The first 8 minutes of the ride serve as the warm-up. Spin in an easy gear at 85–90rpm. Keep heart rate well below zone 2 until your legs feel loose and your cadence is smooth. Don’t push immediately after rolling out — fasted riding takes a few minutes for the engine to warm.

Main Set

35 minutes of continuous zone 2 riding on a flat-to-rolling course. Zone 2 is defined as 60–72% of max heart rate or 56–75% of FTP. You should be able to hold a full conversation. Breathing should be rhythmic and nasal for most of the effort. If you find yourself breathing through your mouth and unable to speak in sentences, slow down.

• Heart rate target: 60–72% of max HR (e.g. for max HR 180 bpm: 108–130 bpm)
• Power target (if using a power meter): 56–75% FTP
• Cadence: 85–95rpm on flat sections
• No efforts, no hills you need to attack — keep it genuinely easy
• Total fasted duration (from last meal to end of ride): 10–14 hours is typical for an overnight fast

Cool-Down (5 minutes)

Reduce to an easy spin in the last 2 minutes. Eat a balanced breakfast with protein and carbohydrates within 30 minutes of finishing — fasted training increases insulin sensitivity, so a proper recovery meal immediately after maximises the metabolic benefit.

Coaching Notes

• Fasted riding is NOT suitable before intense sessions — only do this before easy/aerobic work
• If you feel lightheaded, dizzy, or excessively weak, end the session and eat; these are signs your blood glucose is too low
• Fasted training benefits are primarily metabolic adaptations built over weeks, not a single session — consistency matters more than duration
• Keep the effort honest: zone 2 creep is real when riding outdoors; check your heart rate at every hill
• This session is well-suited to commuting to work — a 45-minute fasted commute delivers the same training stimulus as a dedicated session