06 · Calculators

Put your numbers in

The theory is on the other pages. These run it on you: what to eat for the session in front of you, what to drink based on what you actually sweat, and how to load up before a race.

What to eat

Fuel calculator

Your session, your gut. Out comes the carb target, the maple to carry, and what the same carbs would cost you in gels.

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What to drink

Sweat rate calculator

Two trips to the scale and one run in between. Out comes your sweat rate and how much of it your gut can realistically take back per hour.

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Before the race

Carb load calculator

Your weight in, your number out: one day at 10 to 12 g per kg, starting 48 hours before any race.

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Train like it's programmed. Because it is.

Everything on this page is already built into the training I write. Bring the goal, I bring the system.

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