How much carbohydrate, fluid and sodium do you need per hour on race day? Enter your finish time and weight and get a plan in seconds.
| Per hour | Target |
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Three numbers that decide how your race finishes.
The longer the event, the more you need per hour, from nothing under 45 minutes up to 90 g an hour in long races.
Based on your sweat rate. The aim is to limit losses, not to drink as much as possible.
Lost in sweat and most important in long or hot races.
Your stomach adapts. Practise race-day fuelling in long sessions, never for the first time on race day.
Get your race day right.
A coach builds your fuelling into your training and race plan. See coaching →
Work out your finish time and pacing first. Predict my time →
Plans that build up to race day, with long sessions to practise fuelling. See the plans →
