Endurance Fueling

Build your fueling plan. Train your gut. Race with confidence.

Pull a workout straight from your Marathon plan, or enter a session by hand, and this will build a carb, fluid, and sodium target with a gel + homemade drink breakdown and a fueling timeline you can adjust to fit what actually works for your gut.

Select Marathon Workout

Pulled live from your Marathon plan

Marathon workout Fueling plan assigned Current week

Session Inputs

Auto-filled from a workout above, or enter your own

Workout

Workout Type

Duration (min) Distance (mi)

Pace (per mile, optional)

Athlete

Body Weight (lb) Current Carb Intake (g/hr) Fueling Tolerance / Experience Stomach Sensitivity

Environment

Temperature (°F) Humidity (%)

Sweat Rate

Sodium

Sweat Sodium Concentration Typical Sodium Intake (mg/hr)

Fueling Preferences

Gels Drink Mix Chews Bars Homemade Combination

Include caffeine in my plan

Fueling Targets

Starting targets, not medical advice

Carbohydrates

g / hr

0 g total · every min

Fluids

oz / hr

0 oz total

Sodium

mg / hr

0 mg total

Fueling Composition

Gels + homemade drink vs your target

Add gels, chews, or drink mixes from the Fueling Library below using "Add to Plan" — they'll show up here. Anything not covered by a product comes from your homemade drink.

Fueling Timeline

Homemade Drink — Sugar + Salt Calculator

Include in plan

Bottles

Bottle Size (oz) # of Bottles

Targets (total across bottles)

Carbs (g) Sodium (mg)

Ingredients

Carbohydrate Source Sodium Source

Notes

Fueling Library

Pre-Workout Fuel

Simple, cheap, easy to digest

What you're actually having

Complete Fueling Plan

Plan Name

Calculate a fueling plan above to build a saved plan.

Saved Fueling Plans

No saved plans yet.

Fueling recommendations are estimates for training and planning purposes and are not medical advice. Individual needs vary based on physiology, conditions, intensity, and experience.