today's session
daily check-in
intake vs target
today at a glance
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Push
Pull
Legs
Run
Rest
✓done
missed
food logged
check-in
compared with the period before
running · maintenance this block
fastest runs
aerobic efficiency
training zones
refuel calculator
Distance10.0 km
Target pace6:00/km
Intake rate60 g/h
Body weight—
Duration
—
Every
—
Serves
—
carry one spare
Carbs
—
Take at
Fuelling is driven by time, not distance — the calculator derives duration from distance and pace, then divides. All of this counts inside the day's carbohydrate target, not on top of it.
the two rules that matter on the day
Start fuelling at 20 minutes, not when you feel like it. By the time you feel you need a gel, you needed it twenty minutes ago. Set a watch alarm.
Take water with every gel — 150 to 250 ml. Concentrated carbohydrate without fluid slows gastric emptying and is a common cause of gel nausea.
Fluid overall: 400–800 ml/h, drink to thirst. Sodium 0.5–0.7 g per litre. Drinking to thirst is well evidenced and the risk runs toward over-drinking, not under.
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