Endurance Fueling Planner
Build a carbohydrate logistics schedule from a chosen hourly target, drink contribution and fuel-unit size, with partial-unit accounting.
Event fuel logistics workspace
Chosen rate and product amounts; logistics only
Your event fuel logistics
4.8 fuel-unit equivalents
5 whole fuel units to carry for the entered remainder
Full result table
| Checkpoint min | Interval min | Interval fuel g | Unit equivalents | Cumulative fuel g | Cumulative drink g |
|---|---|---|---|---|---|
| 30 | 30 | 20 | 0.8 | 20 | 10 |
| 60 | 30 | 20 | 0.8 | 40 | 20 |
| 90 | 30 | 20 | 0.8 | 60 | 30 |
| 120 | 30 | 20 | 0.8 | 80 | 40 |
| 150 | 30 | 20 | 0.8 | 100 | 50 |
| 180 | 30 | 20 | 0.8 | 120 | 60 |
A logistics worksheet, not an individual nutrition prescription. Hourly targets and tolerance must be chosen appropriately outside the tool. Unit equivalents can be fractional; whole units to carry are rounded up. No automatic recommendation to consume a whole unit at each checkpoint.
Let’s work it out.
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How to use Endurance Fueling Planner
- Enter an event duration and a carbohydrate rate that you have chosen for the scenario.
- The difference between total chosen carbohydrate and drink contribution is divided by the grams in one fuel unit.
- The timeline allocates fuel carbohydrate proportionally up to each checkpoint, with a shorter final interval when necessary.
Worked example
For three hours at a chosen 60 g/hour, target total is 180 g. Drinks at 20 g/hour contribute 60 g, leaving 120 g or 4.8 units of 25 g each.
Formula, accuracy & limitations
Total chosen carbohydrate = duration × target rate. Drink carbohydrate = duration × drink rate. Fuel-unit equivalents = max(0, total − drink) / grams per unit. Checkpoints divide the remaining fuel carbohydrate proportionally by elapsed time.
A logistics worksheet, not an individual nutrition prescription. Hourly targets and tolerance must be chosen appropriately outside the tool. Unit equivalents can be fractional; whole units to carry are rounded up. No automatic recommendation to consume a whole unit at each checkpoint.
These outputs use the stated model and your supplied inputs. A mathematically consistent model can still differ from personal measurements. Scenario curves and formula comparisons are not statistical confidence intervals.
Choose the rate before building logistics
Enter an event duration and a carbohydrate rate that you have chosen for the scenario. The calculator does not infer that rate from body weight or promise tolerance. Enter the carbohydrate supplied by your planned drinks separately so those grams are not counted a second time as gels or food.
Convert the remainder into actual fuel units
The difference between total chosen carbohydrate and drink contribution is divided by the grams in one fuel unit. The exact equivalent can be fractional; the carry count rounds up because a partial packet still needs to be available. Carrying a whole unit does not mean the worksheet instructs you to consume it all.
Use checkpoints as accounting intervals
The timeline allocates fuel carbohydrate proportionally up to each checkpoint, with a shorter final interval when necessary. It is an even accounting plan, not a claim about optimal timing or intestinal absorption. Adjust real-world food choice, packaging and tolerance outside the model.
Reconcile carried food with the chosen gram target
The default plan leaves 120 g for fuel units after drinks. At 25 g per unit that is 4.8 equivalents, so five whole units provide 125 g if all are consumed. The extra five grams belong to the packaging round-up and are shown separately. The checkpoint table allocates the exact 120 g remainder, not the entire 125 g carried supply. This distinction helps avoid quietly exceeding the chosen scenario simply because practical products arrive in whole packets.
Frequently asked questions
What happens when drinks already exceed the chosen target?
The tool flags that mismatch and adds no extra fuel units. It does not silently subtract carbohydrate or recommend discarding needed fluid.
Is a fractional gel a command to split every packet?
It is a gram-equivalent calculation. Use the total and schedule to plan practical food portions rather than treating the decimal as a required packaging method.
Are targets adjusted for medical needs?
No personal medical or nutrition assessment is made. The chosen rate is a supplied assumption.
Does the final checkpoint always last a full interval?
The last interval ends at the entered event duration, even when that requires a shorter planning interval.
