1) Understand fast
Frame your need with the key carbs, fluid, and sodium ranges.
DIY endurance nutrition
Calculate your homemade endurance nutrition for cycling, trail running, running, and triathlon for free
Personalized plan
Carbs, hydration, and sodium matched to your duration, intensity, and heat.
Better than a ready-made product
Dosed for your session, not one recipe for everyone.
Lower-cost fueling
Often much more economical than a commercial gel or sports drink.
Quick questionnaire
Build a first fueling plan in 3 steps
Answer a few practical questions and get a first carbs, hydration, and sodium target before opening the full calculator.
Step 1/3
How long will the session last?
Pick a quick anchor, then fine-tune if needed.
Exact duration
3
h
Recommended path
From understanding to action, no detour
One logic: understand fast, calculate your plan, prepare it, then adjust it in training.
See the key ranges
2) Calculate
Turn those ranges into a numbered plan for your session.
3) Prepare
Build your drink and gels with the right ingredients.
4) Adjust
Test in training and fine-tune to your tolerance.
Start from your context
Open the right silo first
Pick the sport path, science base, or full endurance guide first, then move into the calculator when the plan logic is clear.
Trail
Trail fueling and aid-station logic
Use this when terrain, heat, and irregular aid stations shape the whole plan.
Triathlon
Long-distance triathlon fueling
Use this when you need to structure swim, bike, run, and transitions as one system.
Running
Marathon fueling execution
Use this to lock in first gel timing, stations, hydration, and pacing support.
Core guide
General endurance fueling system
Use the full guide to connect carbs, hydration, sodium, gut tolerance, and race-day execution.