Fat burning zone calculator for cycling
Find the watts and heart rate where you burn the most fat, and where your two thresholds sit. Starts from your profile; with FTP or CP it is more precise.
Worked example
Worked example: 136 W. Power at maximal fat oxidation. Heart rate at fat burning peak: 123 bpm (56% of maximal oxygen uptake). Max fat oxidation rate: 32 g/h (0.53 g/min). Carbohydrate burn at fat burning peak: 66 g/h (1.1 g/min). Change the numbers and the result updates immediately.
How to use it
- Select sex, training status, and body weight.
- Enter maximal oxygen uptake and heart rate, or your threshold.
- Explore oxidation curves, the fat burning peak band, and carbohydrate demand toward thresholds.
The model applies Jeukendrup & Wallis (2005) gas stoichiometry and Chenevière (2009) kinetics. It estimates peak fat oxidation, first threshold, and second threshold across three metabolic domains (Jones 2019). Carbohydrate grams per hour reflect what the body burns, not what to eat. For on-bike fueling guidance use [Kyrie](/strumenti/kyrie).
Guide to fat burning zone · Cycling thresholds: LT1, LT2 and CP · Zone 2 and endurance · Critical power calculator
Critical power · Power zones · Heart-rate zones · kJ and calories · Climb watts