Running Pace Calculator

Time (hh:mm:ss): Distance: Unit: Kilometers Miles Meters Calculate Pace

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 (HH:MM:SS)): Calculate

Race Fuel Calculator

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

Caffeine Planner

Body weight (kg) Race duration (hh:mm:ss) Planned intake: time (hh:mm:ss) dose (mg) delay (mins) -01:00:00 80 45 (e.g. pre race coffee) 01:25:00 100 45 (e.g. 1 PH Caff gel) 03:00:00 40 15 (e.g. 1 Revvies strip) 04:00:00 40 15 05:00:00 40 15 Enter your intended caffeine timing in the box. Plot the graph and then readjust to stay in the zones you want at the times you want. Lilac is more appropriate for ultra marathons. The World Health Organisation advises no more than 400mg caffeine per day. Plot Plan

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): Calculate

Grade Adjusted Pace Calculator

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

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).

Calculate Macros

Maximum long run calculator

Injury risk increases when you exceed 10% of your longest run. Enter the time of your longest run in the last 30 days. Calculate Schuster Brandt Frandsen J, Hulme A, Parner ET, et al. How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study. British Journal of Sports Medicine Published Online First: 07 July 2025. doi: 10.1136/bjsports-2024-109380

Precision Fuel & Hydration Calculator

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

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