Tools

⚠️ Safety Note: Caffeine can be dangerous and should be used at your own risk. Talk to a medical professional if you have concerns and test any plan in training. Plan your caffeine strategy for ultras and long races. Add your planned doses, and see how caffeine levels build up and decay based on half-life modeling. Helps you visualize when you'll peak and what levels you'll have at the finish. Race Details Race Start Time e.g., 6:00 AM or 18:00 Expected Duration (H:MM) Body Weight kg lbs Caffeine Half-Life (hours) Typical range: 3-7 hours. Default 5. Caffeine Doses Add your planned caffeine intake throughout the race. Common sources: caffeinated gel (25-50mg), high-caff gel (75-100mg), cola 12oz (35mg), coffee 8oz (95mg), caffeine pill (100-200mg). ...

🗑️ Clear Saved Data 💾 Export Plan 📂 Import Plan Upload your race GPX file, add aid station locations, and get a personalized nutrition plan based on Grade Adjusted Pace (GAP) calculations. The tool estimates how long each segment will take and tells you exactly what to eat and when. Course Data GPX File Upload your race course GPX file with elevation data Distance - Elevation Gain - Elevation Loss - Race Settings Estimated race time (H:MM) Your target total elapsed race time Race Start Time For time-of-day calculations (e.g., 04:30 AM or 16:30) Distance Unit km mi Nutrition Strategy Eating Frequency Based On Time (every X minutes) Distance (every X km/mi) Interval Minutes between eating Nutrition Rotation (Optional) Add Item Define what you'll eat in rotation (e.g., gel → bar → chews → repeat). Leave empty for generic counting. ...

Plan your fluid and sodium intake for endurance events. Recommendations are based on keeping cumulative sweat losses within 1-2% of starting body weight and science-based sodium replacement guidelines. Body Weight kg lbs Sweat Rate (ml/hour) Duration (H:MM) Sweat Sodium (mg/L) From a sweat test. Avg ~920, range 460-1840. Recommendations Fluid Intake Sodium 1% Loss Target -ml/hr -mg/L 2% Loss Target -ml/hr -mg/L ⚠️ Danger Zone Higher dehydration levels (3-6% loss) — not recommended These levels of dehydration can significantly impair performance, thermoregulation, and cognitive function. Risk of heat illness increases substantially. Not recommended. ...

Estimate your carbohydrate burn based on the metabolic cost of running. Adjust units using the toggles. Body Weight kg lbs Distance km mi Elevation Gain m ft Primary Intensity Zone Z1 - Easy (25-35% carbs) Z2 - Aerobic (40-50% carbs) Z3 - Tempo (55-65% carbs) Z4 - Threshold (70-80% carbs) Z5 - VO2max (85-95% carbs) Planned Duration (H:MM) Results Per Hour Total Energy -kcal -kcal Carbs -g -g Formula: E = 0.80 × m × d + 0.004 × m × h Where m = mass (kg), d = distance (km), h = elevation gain (m)