Free Endurance Sports Fueling Calculator

Body Weight (kg)

Duration (Hours) Format: 02:30

Intensity Low (Z1/Z2) Moderate (Sweetspot/Tempo) High (Threshold/VO2)

Temperature (°C)

GI Training Level Not GI Trained (Max 60g/h) Moderately Trained (Max 80g/h) High Carb Machine (Max 120g/h)

1. Base Hydration

SIS Electrolyte Lemon
(36g carbs / 500ml) Performance Sugar Mix
(Optimized to hit targets) Plain Water
(0g carbs)

2. Supplemental Fuel

Triggered automatically to fill carbohydrate deficits.

Powerbar Hydrogel (26g) Decathlon Bar (14g)

Performance Sugar Mix Recipe

To meet your targets entirely through hydration, use standard table sugar (sucrose) and table salt.