Steady Cycle 45 min, Fasted

Forty-five minutes of steady-state cycling in Zone 2 — roughly 60-70% of max heart rate — performed fasted in the morning improves fat oxidation and mitochondrial biogenesis at a low recovery cost. The whole session is one steady effort, no intervals.

The session at a glance

• Focus: cardio, Zone 2
• Intensity: low
• Duration: 45 minutes
• Equipment: bike

The protocol

1. Steady cycle — 45 min. Hold Zone 2, conversational pace, performed fasted.

Why this works

• Fasted state shifts fuel use toward fat. Training without recent carbohydrate intake favours fat oxidation over glycogen use at this intensity.
• Zone 2 builds the aerobic base. A conversational, steady effort is what drives mitochondrial adaptation without accumulating the fatigue of harder sessions.
• Low recovery cost. The low intensity means this session can sit alongside harder training days without compounding fatigue.

How to scale it

• New to fasted training? Start at 20-25 minutes and extend gradually as tolerance builds.
• If pace drifts above conversational effort, ease off — Zone 2 is defined by the ability to talk, not by speed.
• Keep water on hand; fasted does not mean dehydrated.

Sources

• MedlinePlus — Endurance Exercise (Aerobic)
• MedlinePlus — Physical Activity

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