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