Personalized, hour-by-hour fueling plans built from sports science — not guesswork. Adjusted for your body, your race, and your weather.
Every distance has different fueling demands. We account for that.
Racing a specific event? Browse 400+ races with historical weather data and race-specific fueling strategies.
Race type, target time, body weight, experience level. Takes about 60 seconds.
Hour-by-hour carb, fluid, and sodium targets — adjusted for race-day weather at your location.
Save your plan, export to PDF. Tape it to your bike, screenshot it for your watch. Go race.
Each plan is tailored to your body weight, race distance, target time, experience level, and predicted weather conditions.
Not just totals — exact targets for every hour of your race, with ramp-up pacing built in.
40–120 g/hr based on your experience level and gut tolerance, using glucose + fructose science.
Sweat rate estimation tuned by temperature, humidity, and intensity. Sodium dosing to match.
Auto-fetches forecast data for your race location. Plans adapt to heat, humidity, and rain risk.
Specific recommendations — gels, chews, drink mix, or real food — mapped to each hour.
Warnings for high heat, gut fatigue in long races, and hyponatremia risk — before race day.
Current sports science consensus for events over 2.5 hours, using dual-transport glucose + fructose pathways.
We estimate your losses and recommend 70–80% replacement — full replacement can cause more problems than it solves.
Remarkably consistent across paces. We use this to estimate your burn, then target 30–50% caloric replacement.
Sweat rate scales with temperature above 60°F. We model this alongside humidity to estimate your fluid needs.
Formulas based on Jeukendrup (2014), Sawka et al. (ACSM Position Stand), Gagge & Stolwijk sweat models, and current ISSN guidelines. All calculation logic is open and testable — no black boxes.
Build a marathon hydration plan around your pace, water stops, and the amount you actually drink, with cup math, bottle choices, and a course worksheet.
Read: Marathon Hydration Plan →Build an Ironman 140.6 nutrition plan with carb targets, bike and run fueling, race-morning food, special-needs backups, and a worked 12-hour example.
Read: Ironman 140.6 Nutrition Plan →What to eat after a marathon when your stomach is done: practical carb, protein, fluid, and meal ideas for the first hour and the next two days after racing.
Read: What to Eat After a Marathon →Running rotation biomechanics explained: how your arms, pelvis, and spine coordinate, what the science supports, and which drills may actually help your form.
Read: Running Is a Rotational Movement →Isometric exercises for tendon health can build stiffness and capacity. Learn what holds can and cannot do, plus practical examples for endurance athletes.
Read: Isometric Exercises for Tendon Health →Build a 100-mile ultramarathon nutrition plan with hourly carbs, real food, hydration, caffeine, crew timing, drop bags, and overnight fueling by hour.
Read: 100-Mile Ultramarathon Nutrition Plan →Every formula traces back to Jeukendrup, Sawka et al., and ACSM position stands — not blog posts.
All calculation logic is transparent and unit-tested. You can see exactly how your plan is built.
No paywall, no account required, no “premium tier.” Build unlimited plans and export PDFs for free.
Your race nutrition plan takes 60 seconds to build. It's free, no account needed, and you'll walk away with an hour-by-hour blueprint you can actually use.
Build Your Fueling Plan