Fuel Planner

Create your race nutrition plan with Open Fuel's custom planner! We'll tell you exactly how much carbs and electrolytes to target per hour.

What are you fuelling?

Each sport changes the questions, because a trail ultra and a criterium do not fuel alike.

About you

Weight and height estimate your sweat rate and energy burn. Weight also shapes your carb target. Age shapes recovery and hydration cues.

Weight lb

Height ft / in

Age years

Your event

Race or long session. Fill in what you know; optional fields sharpen the plan.

How long will you be out there?

hrs

min

Give us a time above zero and we'll do the rest.

Pick a distance, then adjust to your pace

Swim h:mm Bike h:mm Run h:mm

Include transitions in the nearest leg. We plan the bike and the run separately, because the bike is where most of your fuelling happens.

Enter at least a bike or run time, like 2:50.

Distance mi optional With your time, this gives us pace and a better energy estimate. Elevation gain ft optional Total climbing. Leave blank if it is mostly flat.

Average power watts optional If you ride with a power meter. It gives the most accurate energy estimate.

What support will you have?

Frequent aidRefills about every hour Sparse aidTwo to three hours between Self-supportedYou carry everything

How rough is the surface?

SmoothFast, flowy, easy to eat MixedSome chatter and tech Rough / technicalHands stay on the bars

How hard are you going?

Easy is all-day chat pace. Hard is racing.

Moderate

EasyModerateHard

Expected conditions

Temperature °F Expected during the event. Blank assumes mild (about 65°F / 18°C).

It will be humid I'm used to training in the heat

How much do you usually take in on long training days?

Be honest. Your gut adapts to what you practise, and this sets the ceiling on your carb target.

Not muchUnder about 40 g/h, or nothing A fair bitAbout 40 to 60 g/h A lot60 to 90 g/h regularly

Sweat and sodium

Sodium needs vary about tenfold between athletes, so a good plan starts from your sweat, not an average.

Help me work it outA few quick questions I know my numbersFrom a sweat test or my own testing

Sweat rate fl oz / hour optional How much fluid you lose per hour while exercising. Sweat sodium optional From a sweat test. Typical range is about 500 to 1,300 mg/L.

Know only one of them? Fill that one in and we'll estimate the other from the questions below.

Don't know your sweat rate? Measure it in an hour

Weigh yourself undressed before and after a steady one-hour session, with no bathroom stop. Note anything you drank.

Before lb After lb Drank fl oz Minutes

Next to people you train with, how much do you sweat?

Less About the same More Drenched

After a long, hot session, what do your clothes or skin look like?

Nothing visible Faint marks Clear white lines Crusty with salt

Does sweat sting your eyes or taste very salty?

Rarely Sometimes Often

Do you get cramps in long, hot efforts?

Rarely Sometimes Often

How do you like to fuel?

The best plan is the one you will actually follow. Your answers change what we put in your pockets, not just the wording.

Where do you want most of your carbs to come from?

We pre-selected a common choice for your sport. Change it freely.

GelsCompact, fast, easy to count A bit of bothDrink plus gels Mostly drinkSip all the way through Real food tooChews, bars, rice cakes

Sodium: together with your carbs, or separate?

TogetherOne drink does both jobs SeparateSalt capsules or tabs on their own No preferenceYou choose what works

What do you like to drink?

Plain waterWith gels and salt on the side Flavoured fluidPlain water gets old fast Either is fine

How do you feel about flavour and sweetness?

Love itVariety keeps me going Light is goodMild flavours only Keep it neutralSweet gets to me

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