A collection of tools to help with your running and training.
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)