EnduraCalc

Triathlon Race Nutrition Planner

Turn your entered hourly targets into bike/run totals and timing.

Important: This planner only calculates the carbohydrate, fluid and sodium targets you enter. It is not medical advice and does not assess your hydration, sweat loss, sodium needs, health, medication, conditions, race environment or tolerance. Use a plan you have practised and tolerate. Do not use it to diagnose or treat symptoms.

Step 1

Expected leg times

Enter the race durations you expect. Swim is included in race duration only.

Swim
Bike
Run

Step 2

Your hourly targets

Enter your own targets. EnduraCalc does not recommend or change these amounts.

The upper bounds are not safety limits or recommended maximums.

Your plan will appear here

Complete the six required inputs above to see bike, run and active-fuelling totals.

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How it works

Enter expected leg durations and your own carbohydrate, fluid and sodium targets. The planner multiplies those targets across the bike and run only, then shows 15-minute accounting intervals.

What is and is not included

Swim appears in race duration but receives no on-course intake model. Transitions are not included. This planner does not estimate sweat loss, sodium loss, hydration, safety, performance or tolerance.

Why swim and transitions are excluded

Bike and run are the only active-fuelling windows in this accounting plan. Swim receives no on-course intake model, and transitions are neither inputs nor fuelling windows.

FAQ

Does this planner prescribe my targets?

No. It calculates only the targets you enter; reference ranges are population guidance, not a personal prescription.

Why is the swim not fuelled?

The swim contributes to race duration only. This MVP models on-course intake during bike and run only.

Are transitions included?

No. Transitions are not inputs and are excluded from race duration and active-fuelling time.

Can I use gels and bottles together?

Equivalent counts are independent examples only. Do not add these counts together.

Does it estimate sweat or sodium loss?

No. It does not estimate sweat loss, sodium loss, hydration, safety or tolerance.

Related calculators

Triathlon Pace Calculator · FTP & Cycling Power Zones Calculator · Critical Swim Speed Calculator · Running Race Time Predictor