Race fueling calculator — carbs, sodium, fluids per hour

Plan your in-race fueling. Enter the race duration, your intensity and bodyweight. Get target carbs/hour, sodium/hour, fluid/hour and gel cadence — based on Jeukendrup's guidelines and sport-nutrition consensus.

Duración estimada (horas) Intensidad esperada Baja (Z2 / conversacional) Media (Z3 / sostenido) Alta (Z4 / competitiva)

Tu peso (kg)

Calculate

Train the gut first. Going from 0 g/h to 80 g/h on race day will make you vomit at km 25. Start with 40 g/h on long runs, build to race target over 4-6 weeks.