Race-day fuel plan by discipline
Each discipline has its own protocol: g/h, sodium, caffeine, meals. Pick your race for the detailed guide.
Hyrox
30-45 g/h strategy for the most intense event in functional fitness. Caffeine calibrated for the final rig.
Trail and ultra-trail
Carb loading, gut training to 90 g/h, Plan B for GI distress, real food in 8h+ ultras.
Triathlon
Distance-by-distance strategy, bike-to-run transition without bonking, sodium in heat.
Cycling
Up to 120 g/h without GI stress. DIY bottle recipe, caffeine in the last 30 km.
Road running
Where to take each gel: km 12-15, 21-25, 30, 35. Full table for sub-4 marathon.
OCR and Spartan
How to carry food on obstacles (belt, pouch), low caffeine for grip in rope climb.
Races with a specific plan
Upcoming races in Portugal and international with a detailed strategy. See yours? Build the plan in 1 click.
EDP Lisbon Marathon
42K river-side starting in Carcavelos.
EDP Porto Marathon
42K crossing the Douro bridges.
UTMB Mont Blanc
174K and 10,000 m+ around Mont Blanc.
Hyundai Lisbon Half Marathon
21K starting on the 25 de Abril Bridge.
Spartan Race Sesimbra
Sprint, Super and Beast OCR in Sesimbra.
HYROX Lisbon
8×1km + 8 functional stations at FIL.
STARMAN Portugal · Alentejo
Unique ultra-triathlon in Portugal.
Gerês Granfondo
140 km and 2800 m+ in Peneda-Gerês.