Free tool
Work out how much carbohydrate you need for your next session, then find a formula that fits.
Carbohydrate needs vary by session and athlete. Choose the target you want to plan around and adjust it as you learn what works for you.
For sessions of one to a few hours, many athletes plan somewhere around 30–60g per hour. Start with what you can comfortably practise in training.
We’ll turn your target into practical amounts for your bottles or flasks.
Bottle / flask size
Number of bottles / flasks
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