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
Upload your race course GPX file with elevation data
Race Settings
Your target total elapsed race time
For time-of-day calculations (e.g., 04:30 AM or 16:30)
km
mi
Nutrition Strategy
Minutes between eating
Nutrition Rotation (Optional)
Define what you'll eat in rotation (e.g., gel → bar → chews → repeat). Leave empty for generic counting.
Aid Stations
Add aid stations in order by distance. Mark which ones you'll have crew access at.
How it works:
Grade Adjusted Pace (GAP) accounts for terrain difficulty. Uphills slow you down proportionally to the gradient, while moderate downhills speed you up (but steep downhills slow you down). The tool calculates expected time per segment, then determines how many nutrition intervals fall within each segment based on your eating frequency.
Grade Adjusted Pace (GAP) accounts for terrain difficulty. Uphills slow you down proportionally to the gradient, while moderate downhills speed you up (but steep downhills slow you down). The tool calculates expected time per segment, then determines how many nutrition intervals fall within each segment based on your eating frequency.
⚠️ Disclaimer: This tool is for planning purposes only. Actual race conditions (weather, fatigue, altitude) will affect your pace and nutrition needs. Always test your nutrition strategy in training. Individual needs vary significantly.