Free race tool

Race day carb calculator

Enter your event duration, discipline, intensity, gut training, climate, and GI sensitivity for a smart carbohydrate target (g/h) with a suggested starting point. The tool converts that target into simple fuel equivalents (gels or bottle mix), estimates total carbs, and gives sensible sodium and fluid ranges for race day.

Race-Day Carb Target

Discipline

Expected duration (hours)

Intensity

Gut training

Climate

GI sensitivity

Target carbs per hour — g/h

Suggested start point — g/h

Per-hour plan (examples)

—

Total for your duration

— g

Suggested sodium

— mg/h

Suggested fluids

— ml/h

Heuristics: base ranges scale with duration; bike generally tolerates slightly higher intake than run. Adjust for gut training, intensity, climate, and GI history. Cap ~120 g/h. This is a planning guide — dial in your exact strategy with a coach.

Fuelling Is a Skill You Train

This gives you the target. Ogging's performance nutrition coaching builds the race-day plan around your gut, your event, and your body — so you execute it when it counts.

Explore Nutrition Coaching