30 min12 h
kg
Used only for the pre-race carb-loading estimate.
Your benchmarks
Carbs per hour
60 – 90 g/h
Total carbs
240 – 360 g
Gels (25 g)
10 – 15 gels
Gels (30 g)
8 – 12 gels
Fluid per hour
400 – 600 ml/h
Sodium per hour
400 – 700 mg/h
These ranges are general benchmarks drawn from common sports-science guidance. They don't replace personalised medical or dietary advice — test everything in training and adjust to your own tolerance.
Read the guides behind these numbers
Want more than a static estimate?
Fuelnode analyses your actual training, goal and digestive tolerance to generate a complete protocol — recalculated every week, with the matching products delivered in your box.