SIDE BY SIDE
| FEATURE | FASTED SESSION | FUELED SESSION |
|---|---|---|
| Ideal session type | Zone 2 under 90 min, morning before breakfast | Threshold, VO2max, anything over 90 min |
| Primary adaptation | Fat oxidation capacity, mitochondrial biogenesis | Session quality, training stimulus, recovery |
| Risk | Low-to-moderate if session is appropriately easy | Low |
| Frequency | Maximum 1-2 sessions per week | Every other session and all key ones |
| Weekly carbs | Periodised — lower on fasted days | Higher — match to workload |
| Hormonal risk | Real if fasted training becomes chronic | Minimal |
| Performance in session | Lower — expect 5-10% reduced power | Normal to improved |
| Appetite regulation | Varies — some riders over-eat after | Stable |
| Race-day use | Never — races always fully fueled | Always |