All races
Generic race plan
Any race. Your fueling plan.
Don't see your race in the library yet? Build a course-agnostic fueling, hydration, and sodium plan from your pace, body, and race-day forecast. Carb targets follow the same science as our course-specific calculators — just without the aid-station map.
Race setup
Your plan is built from your pace, body, sweat profile, and the forecast you expect on race day — then spread across the clock from gun to finish.
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01 · Race
Distance
Pick a standard distance, or enter your own for an ultra, 10-miler, or anything in between.
02 · You
Pace & body
Pace and weight feed the carb recommendation below. Your data isn't stored.
At 8:30 /mi over 26.2 mi, projected finish is 3:42:52.
03 · Weather
Race-day conditions
Warmer, more humid conditions raise your fluid and sodium needs and lower the carb ceiling.
%
Estimated conditions: moderate.
04 · Body
Sweat profile
If you cramp, see white streaks on clothing, or eyes sting — pick a saltier setting.
05 · Fuel
Carbs per hour
Faster finishers and heavier runners tolerate more; cool conditions allow the high end of your range.
g/h
Recommended 70–85 g/h · midpoint 80 g/h
Based on 3:42:52 finish, 70 kg runner, moderate conditions, salty sweat. Aim for 700–1000 mg sodium/hr.
Estimated finish
3:42:52
Distance
26.2mi · 42.2 km
Total carbs
260g
Fluid / hr
650ml
Sodium / hr
850mg
Want aid-station-precise timing? Pick a supported race