Identify a baseline level of daily carbohydrate intake to support run training and recovery. Estimates are based on activity level and provide a starting point for evaluating whether day to day fueling supports your workload.
Hydration needs are highly unique, based on weather, duration, intensity, but also your own genetics. This calculator will help you understand your unique fluid loses so that you can avoid the negative impacts of dehydration while racing and training.
Plan in run fueling based on how long and how hard you are running. This tool helps estimate the minimum carbohydrate intake needed during longer runs using gels, drinks, chews, or food so fueling practice aligns with training demands.
Estimate fluid loss during running using body weight changes and conditions. The results help guide hydration planning before, during, and after runs across a range of environments.
Adjust training and race pace to reflect the added stress of heat and humidity. This calculator helps runners set realistic expectations and align effort with environmental conditions during warm weather running.
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