Your target
You choose the grams per hour. Somewhere from 60 to 90 is a common place to start. 90 to 120 is for athletes who have already practised that dose. The page does not choose the number for you.
Race fuelling calculator
A carbohydrate target turned into a mix of real products, and a sweat rate from a training weigh-in. Set the grams per hour, choose the brands, and see what to take each hour and what to pack.
Set the grams of carbohydrate you want each hour, and how long the effort lasts. Add products from any of the brands. The same mix is used each hour. Practise it in training before race day.
Fluid and sweat rate
Weigh yourself just before and just after a session, in the same kit, towelled off. Add everything you drank. If you passed urine, enter that too. The result is litres per hour for that session. A hot race can be higher.
How the estimate is made
Whole servings
A 30 g chew cannot make exactly 100 g. The first product you add starts on the nearer whole serving, and the line under it shows the option just under the target and the option just over it.
A mix
Add a drink, a gel and a chew, including from different brands. Each line is how many you take in an hour. The hour total is the sum, and the pack list covers the whole effort, including a part-hour.
How to use the plan
Build the hour you can actually eat and drink. If the hour is over the target, take one less of the product you like least. If it is under, add one serving of something you already know you can stomach.
Caffeine products are marked with the milligrams on the packet. Bottle and sachet sizes are in the serving line, so a drink is one bottle, not a scoop you have to guess. The PF 300 Flow Gel is a pouch for the whole effort: one pouch is 300 g, spread across the duration.
The grams come from the maker’s label. Check the packet before you buy a box, because a recipe can change. There is a longer note on in-race fuelling and hydration.
The calculators are a starting point. Coaching is where the plan is rehearsed in training.
More from the library: Hyrox splits · Calorie needs · Critical power · Training articles