Carbs / Hour
38g
209g total for the session
No login required
Free Fueling Calculator forrace-day carbs, sodium, and hydration.
Choose your sport, event length, intensity, body weight, and conditions. FuelForm turns that into hourly targets and a simple execution plan you can practice in training today.
25-75g carbs/hr~300-800mg sodium/hr400-1000ml fluid/hr
Formulas based on peer-reviewed sports science research — Jeukendrup, ACSM, IOC & Burke et al.
Calculator Inputs
Build Your Session
Duration
5h 30m
Planned session length: 5h 30m
Temperature20°C
10°C Cool25°C Warm40°C Hot
Before Your Session
Pre-Session Meal
Glycogen Status
Well Fueled
Coefficient 0.88
Moderate early fueling is enough, then build toward faster carbs.
FuelForm Output
Your Starting Targets
Session
5h 30m
Sport
Triathlon
Intensity
Moderate
Sodium / Hour
357mg
1964mg total for the session
Fluid / Hour
595ml
3273ml total for the session
These are target maximums. Use your pre-session meal to ease the first hours if stores are full, or start fueling earlier if you begin under-fueled.
Before The StartWell Fueled. Moderate early fueling is enough, then build toward faster carbs.
Glucose:FructoseGlucose-only sources work at this carb rate
Single SGLT1 transporter is sufficient below 60 g/hComfort Index
10/10
Good
✓ Comfortable plan
≥7 green · 5–6 yellow · ≤4 red
MagnesiumMagnesium is a daily nutrition habit, not a high-impact in-race lever. Keep your usual intake and prioritize carbs, sodium, and fluid during the session.
Save this plan
Pro feature — save and revisit your plans.
Share this plan
Copy a pre-filled calculator link with your exact setup for your coach or training partners.
Partner Tools
Take it further after the numbers
Recovery tracking, macro-based meal ideas, training support, daily motivation, and deeper performance reading from partners we recommend.
Recovery Tracking
Track your recovery
Link your fueling data to your wearable metrics (Garmin, WHOOP, Apple Watch) with Pulsara.
Open PulsaraMeal Planning
Turn targets into real meals
MacroChef — Thermomix recipes adapted to sport macros. Turn your nutrition targets into real meals and discover the 14-day pack on macrochef.nanocorp.app.
Open MacroChefMeal Planning
Fourchette
Fourchette — AI-powered personal chef for weekly meal planning. Get personalized recipes based on your diet, cooking skill & budget at fourchette.nanocorp.app.
Open FourchetteTraining Plans
Match fueling with your training plan
Looking for a training plan to match your fueling? Try Pacewise for runner and triathlete plans built around the work ahead.
Try PacewiseTraining Plans
Pair fueling with structured training
Pair your fueling plan with a structured training plan — try FitForge.
Try FitForgeTraining Plans
HYROX & Functional Fitness
Training for HYROX or functional fitness? Check Ryvox for structured training plans built around race-day performance.
Try RyvoxAI Coaching
Training plan to match your fueling?
Peakpace builds AI coaching plans for triathlon, marathon & cycling — personalized to your sport, target event, and fitness level.
Try PeakpaceCoaching
PacePro
Training structure for serious athletes.
Open PaceProSleep & Recovery
Nasflow
Nasal breathing and sleep support for athletes. Try Nasflow's 7-day program to sleep better and perform.
Open NasflowSelf-Improvement
Build confidence and discipline
Bold Form — The #1 men's self-improvement program. Build confidence, discipline, and physical identity. Start with the free assessment at boldform.nanocorp.app.
Open Bold FormTools We Like
Build the mental side of your routine
Build the mental side of your routine — MyBud delivers personalized daily motivation.
Open MyBudPerformance Articles
Endurance performance insights
Deepen your knowledge with expert analysis on training, nutrition & performance by Formax.
Read FormaxNIL & Brand Deals
Build your athlete brand
Building your athlete brand? Check out Dualplay — the free platform helping student athletes land NIL deals and brand partnerships.
Try DualplayMobility & Recovery
Mobility Club
For endurance athletes 30+ dealing with recurring aches alongside training: Mobility Club structures your mobility practice so pain stops cutting sessions short. Founder access from €29/month at mobclub.nanocorp.app.
Try Mobility ClubBack Pain Relief
Lumbio
For endurance athletes with back pain after long rides or runs: Lumbio's free back assessment helps you understand symptoms and start a recovery plan.
Take the assessmentTimeline
Hour By Hour
Practice this in training first. Use it as a starting point, not a medical order.
Hour 1
0:00-1:00
SSolidDDrinkMMixed
Carbs
34g
Sodium
350mg
Fluid
600ml
Bike phase: Bike early: take advantage of the calmer gut window for solid fuel. Start sipping and eating in the first 20 minutes instead of waiting for hunger.
1 energy bar (~45g CHO) + 600ml isotonic drink
Alternative solids: rice cake (~30g CHO) or banana (~26g CHO).
Solid Options
Energy bar (~45g CHO)Rice cake (~30g CHO)Banana (~26g CHO)3 dates (~20g CHO)
Hour 2
1:00-2:00
SSolidGGelDDrinkMMixed
Carbs
35g
Sodium
350mg
Fluid
600ml
Bike phase: Bike transition hour: start mixing in faster carbs if pace is building. Split intake into small bites every 10 to 15 minutes so the gut stays calm.
1 energy bar or 1.5 gels (~35-40g CHO) + 600ml isotonic drink
Alternative solids: rice cake (~30g CHO) or banana (~26g CHO).
Solid Options
Energy bar (~45g CHO)Rice cake (~30g CHO)Banana (~26g CHO)3 dates (~20g CHO)
Hour 3
2:00-3:00
SSolidGGelDDrinkMMixed
Carbs
41g
Sodium
350mg
Fluid
600ml
Bike phase: Mid-ride: this is the handoff zone from solids to gels. Split intake into small bites every 10 to 15 minutes so the gut stays calm.
1 bar or 1.5 gels (~35-40g CHO) + 600ml isotonic drink
Shift gradually toward quicker carbs as the ride progresses.
Solid Options
Energy bar (~45g CHO)Rice cake (~30g CHO)Banana (~26g CHO)3 dates (~20g CHO)
Hour 4
3:00-4:00
GGelDDrinkMMixed
Carbs
40g
Sodium
350mg
Fluid
600ml
Bike phase: Late bike: gels and drink are usually easier to absorb than bars. Split intake into small bites every 10 to 15 minutes so the gut stays calm.
2 gels (~50g CHO) + 600ml isotonic drink
Late ride option: add a few extra sips of carb drink if the target drifts above 50g.
Solid Options
Energy bar (~45g CHO)Rice cake (~30g CHO)Banana (~26g CHO)3 dates (~20g CHO)
Hour 5
4:00-5:00
GGelDDrinkMMixed
Carbs
39g
Sodium
350mg
Fluid
600ml
Run phase: Bars are not recommended while running; stay with gels and isotonic drink. Split intake into small bites every 10 to 15 minutes so the gut stays calm.
1.5-2 gels (~40-50g CHO) + 600ml isotonic drink
Keep each gel paired with small, regular sips instead of large gulps.
Hour 6
5:00-5:30
GGelDDrinkMMixed
Carbs
20g
Sodium
175mg
Fluid
300ml
Run phase: Bars are not recommended while running; stay with gels and isotonic drink. Stay steady in the closing stretch. Do not try to catch up all at once.
1 gel (~25g CHO) + 500ml isotonic drink
Keep each gel paired with small, regular sips instead of large gulps.
Fueling NoteOn the bike, favor solids early in the session. Energy bars and bananas are more filling and often easier to tolerate over long distances. Shift progressively toward gels as intensity rises or after 3 to 4 hours. On the run, stay with gels and isotonic drink.
Product Examples
Translate The Math
Bike phase: start with a mixed setup while chewing is still realistic.
Run phase: move to gels and isotonic drink only.
Transition mindset: simplify formats as intensity and gut stress rise.
Quick equivalency guide: 1 standard gel is about 25g carbs, 1 energy bar is about 40-45g carbs, 1 banana is about 25-27g carbs, and 500ml of isotonic drink usually adds around 30-35g carbs.
What Next
Build Confidence Before Race Day
Use this as your first draft, then rehearse it during long sessions. The right plan is the one your gut can absorb at the pace you want to hold.
Back To Homepage