Running Pace Calculator

Time (hh:mm:ss): Distance: Unit:

Race Fuel Calculator

Race Duration (hours): Sodium Intake (mg/L) (get tested for accuracy): Hydration (ml/hour) (self test!):

For accurate results establish your saltiness with a sweat test and use the hydration calculator for fluid needs Calculator assumes 40g carbs/hour for short races, 60g/hour for medium and 80g/hour for long.

Precision Fuel & Hydration Calculator

This is just for fun, it's what I use!

Carb Only Drink Mix (4 scoops = 1 serving): Carb & Electrolyte Drink Mix (2 scoops = 1 serving): PH 1000 Tablets (1 tablet): Chews (packs): Flow Gels (1 gel):

Equivalent Distance Calculator

Calculator assumes every 100m of elevation gain is equivalent to 1km on the flat. This is an imprecise but useful estimation. Race Distance (km): Elevation Gain (m):

Hydration Calculator

Calculate your maximum hydration needs in various temperatures by weighing yourself before and after a run (towelled off and naked) Weight before (kg) Weight after (kg) Duration (hours (15 mins = 0.25)):

Grade Adjusted Pace Calculator

Enter your flat pace (mm:ss): Incline to calculate (%):

Recovery Drink Calculator

Use this calculator to play around with different ingredients to get your ideal carb to protein ratio.

An ideal drink after a long or hard effort is around 20-25g protein and 1-1.2g/kg carbs (i.e. a 50kg athlete needs 50-60g, a 65kg athlete 65-78g)

Protein powders

Soy protein isolate (g) Casein (g) Whey (g)

Milks/plant milks

Whole milk (ml) Skimmed milk (ml) Rice milk (ml) Soya milk (ml)

Fruits (and oats!)

Mango (g) Banana (g) a medium banana is ~ 120g Mixed berries (g) Oats (g)

Carbs on the side

Malt loaf (g) Dark Chocolate 70% (g)

Results are an guide: there will be some variation between products (even natural ones).