Heat and humidity adjust the fluid and sodium starting estimates. Auto-detect from your location, type it in for a planned ride, or skip for standard conditions.
Session type and watts create a modelled estimate of carbohydrate demand. It is not a laboratory measurement of your oxidation rate.
Steady aerobic riding. Mixed fat and carb oxidation.
Your expected average power for this session. A Z2 ride at 100W needs very different fuel than Z2 at 300W.
Used to estimate fluid needs. The carbohydrate model is driven by power, session type and duration.
Choose the highest intake range you have repeatedly tolerated during exercise. This sets a planning cap, not a measured absorption limit.
GOT YOUR FUELLING NUMBERS?
Coaching periodises your nutrition around every session — not just race day.
Personalised TrainingPeaks plan, weekly calls, five pillars. 7-day free trial. $195/month.
Apply for Coaching →Quick answer
Enter ride duration, power, session type, body weight, gut-training level and weather. The cycling nutrition calculator returns planning estimates for carbohydrate, fluid and sodium per hour, total carbohydrate, feeding intervals and a glucose:fructose split. Rehearse the output in training and adjust it from your own tolerance and sweat-rate data.
HOW IT WORKS
The model estimates carbohydrate demand from expected power, ride duration and session type, then limits the suggested intake according to the gut-training level you select. Higher targets use glucose and fructose because they rely on different intestinal transporters. Fluid begins with body mass, intensity and weather; sodium uses a population-average sweat concentration. Those last two estimates should be replaced by your own pre/post-ride body-mass and sweat-test data when available.
- 01
Describe the ride
Enter duration, expected average power and the closest session type. These inputs drive the carbohydrate estimate.
- 02
Add body weight
Body weight is used for the fluid estimate, not to scale the carbohydrate target. Carbohydrate demand is modelled from the work being done.
- 03
Set gut training honestly
Choose beginner, moderate or trained. High targets are appropriate only after the same product and dose have been tolerated repeatedly in training.
- 04
Add the conditions
Use local or manual temperature and humidity. Weather adjusts the starting fluid estimate, but it cannot know your individual sweat rate.
- 05
Rehearse and calibrate
Spread intake across the ride, note gastrointestinal symptoms, and compare body mass before and after representative sessions. Change one variable at a time.
LIMITATIONS
This is a planning model. It does not measure your respiratory exchange ratio, glycogen status, sweat rate, sweat sodium, gastrointestinal tolerance or medical history. Research supporting 120 g/hr comes from tightly controlled endurance protocols and trained participants; it is not a universal target. Fluid and sodium losses vary widely, while both underdrinking and overdrinking can be harmful. Never use the result to force fluid intake or ignore thirst, symptoms or body-mass gain.
When to see a coach
Speak to a registered sports dietitian or qualified clinician if gastrointestinal distress persists, you have diabetes or another condition affected by carbohydrate/fluid intake, you repeatedly gain body mass during long rides, or performance and health decline despite adequate training. A coach can help with execution; clinical nutrition questions need an appropriately qualified professional.