Live tool/tool/race-fueling-planner

Race Fueling Planner

Turn race duration and per-hour carb, fluid, and sodium targets into a structured fueling schedule.

FitnessEndurancePlanning

Inputs

Set the on-course intake.

Duration (hours)Carbs / hourFluid oz / hourSodium mg / hour

Total carbs

245 g

Total fluid

77 oz

Total sodium

2,450 mg

30-minute fueling cues

30 min: 35 g carbs, 11 oz fluid

1 hr: 35 g carbs, 11 oz fluid

1 hr 30 min: 35 g carbs, 11 oz fluid

2 hr: 35 g carbs, 11 oz fluid

2 hr 30 min: 35 g carbs, 11 oz fluid

3 hr: 35 g carbs, 11 oz fluid

3 hr 30 min: 35 g carbs, 11 oz fluid