🏁 Race
🏃 Training
Sport
Run
Bike
Triathlon
Triathlon distance
Olympic
70.3
Full Distance
Expected duration
0 hr
1 hr
2 hr
3 hr
4 hr
5 hr
6 hr
7 hr
8 hr
9 hr
10 hr
11 hr
12 hr
00 min
05 min
10 min
15 min
20 min
25 min
30 min
35 min
40 min
45 min
50 min
55 min
Session intensity
Easy / Recovery
Moderate (steady state, base building)
Hard (tempo, intervals, race pace)
Weather
Cool (<15°C / <59°F)
Moderate (15–22°C / 59–72°F)
Warm (22–28°C / 72–82°F)
Hot (>28°C / >82°F)
Fueling experience
New to fueling (first few races)
Experienced (comfortable with gels)
Gut-trained (high carb intake, trained gut)
How much do you sweat?
Not sure
Light sweater (no salt marks on clothes)
Heavy / salty sweater (white crust on skin)
Carbs per gel (grams)
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Fuel
Calories burned (estimated) Target calories to consume Carbohydrates needed Gels needed
Hydration
Water per hour Total water needed
Sodium
Estimated sodium loss Sodium per hour Equivalent salt tabs (~341 mg each)
Post-session recovery
Carbs within 30–45 min Protein within 30–45 min ~20 g
A glass of milk and a banana, or a recovery shake, works well.
⚖️
Weigh yourself before and after this session. No eating or drinking in between. Every kg lost is about 1 litre of sweat. Use this to fine-tune your hydration plan over time.
Session details
Sport Triathlon distance Estimated pace / speed
