1
Tell us who you are
10 questions in 90 seconds. Race type, duration, weight, sex, age, intensity, conditions, caffeine, gut sensitivity and where you shop.
Personalised race-day fuel
Stop blowing up your race because of nutrition
In 90 seconds, get a full race-day plan: gels and how much/when, electrolyte drink without doubling carbs, meals before and after, how to carry it all on race day, and a printable checklist. Hyrox, trail, triathlon, OCR and cycling.
Free · No sign-up
10
European stores
01 How it works
2
We calculate the plan
g/h carbs, sodium, water per hour, gel doses and timing. Every number anchored in clickable Q1/Q2 papers.
3
We add context
Pre-race meals with absolute times, carb loading, Plan B if your gut acts up, what to carry on race day, and a race-morning checklist.
4
Print and use
PDF version with personalised cover, race-day timeline, meals and a references page. Ready to stick on the fridge.
02 Why it's different
Most calculators give you a number and explain nothing. This is the opposite.
Scientifically backed
52 papers from Sports Medicine, J Int Soc Sports Nutr, MSSE, Br J Sports Med and other Q1 journals. Every claim has a clickable DOI. No grey literature.
Personalised
Age ≥ 40 bumps recovery protein. Female athletes get notes on iron, RED-S and menstrual cycle. Heat raises sodium. All automatic.
Where to buy
Direct links to Decathlon PT, iRun, Prozis, Amazon ES, Tradeinn, Alltricks, Deporvillage, Sigma, MyProtein and official sites. No affiliate kickbacks.
PDF plan
Cover with athlete name, event and date. Hour-by-hour race timeline. Meals with absolute times. References page at the end.
Plan B when A didn't work
Alternative products if your gut acts up mid-race. 6-step backup strategy backed by exercise-induced GI syndrome reviews.
No login, minimal data
No sign-up, no account, no newsletter. The only tracking is anonymous Google Analytics (pages visited) so we know what to improve. No profiling, no retargeting, no selling to third parties.
03 Frequently asked questions
Typical objections before spending 90 seconds on an online calculator.
Is it really free, and will it stay free?
Yes. No sign-up, no card, no paid tier, no ads. The project exists because the author is an athlete who wanted it for himself. The buy links don't earn us commissions.
How do I know this isn't guesswork?
Every number in the plan (g/h, sodium, fluid, doses, meals) has a clickable marker that opens the Q1/Q2 paper backing it, with direct DOI. At the end of the plan there's a numbered list of all references used. 92% of the 52 papers are Q1 and 75% are 2020 or newer.
What if I'm vegan, gluten-free or lactose-free?
You pick it in the wizard, and both the product catalog and the pre-race meals filter automatically. There are gels, drinks, bars and meals for every profile.
Ready for your next personal best?
90 seconds. Full plan. No sign-up. Free.
Building your plan…