Hamburg Triathlon fuel plan: carbs, fluid and sodium per hour.

September 12, 2027, Hamburg, Germany. Set your finish time and the plan follows.

Distance
51.5 km
Climbing
Not published
Typical temperature
10 to 18 °C · 50 to 64 °F
Aid stations
4

Your numbers

Sport
h:mm, like 5:30
kg
Keeps fluid loss under 2%. Never shared.
ml/h
Don't know it? Work it out
mg/l
From a sweat sodium test. Leave it empty if you haven't done one.
Conditions
Gut training
How used your gut is to taking carbs while you train.

Your plan

Olympic triathlon · 2 h 40 min

Carbs an hour

75g

The research range for this race is 60 to 90 g; your gut training sets where you start. Above 60 g, use glucose and fructose, about 2:1.

Jeukendrup 2014ACSM 2016+3 more

Fluid an hour

To thirst

Without a sweat rate the research says drink to thirst. Do the sweat test to get a range.

NATA 2017ACSM 2007

Sodium an hour

300 to 1,000mg

Sweat sodium varies a lot between people. A sweat sodium test gives you your own number.

Baker 2017NATA 2017+1 more

Leg by leg (typical splits for this distance)

  • Swim21 minNo fuel
  • Bike1 h 18 min100 g carbs
  • Run56 min70 g carbs

About 175 g of carbs over the race (bike and run). That is a 25 g gel every 20 minutes, or the same carbs from drink and chews.

Rehearse it in training first: the gut adapts in 2 to 4 weeks. Costa 2017

Hand it to your AI

Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.

See the prompt

I'm racing a Olympic triathlon and expect to finish in 2 h 40 min. I haven't measured my sweat rate. Conditions look mild, and my gut is in some training for fueling. A race fuel calculator built on the research (Jeukendrup 2014, the ACSM 2016 position stand) gave me: 75 g carbs an hour (glucose and fructose, about 2:1), about 175 g in total; fluid: drink to thirst, no sweat rate yet; 300 to 1,000 mg sodium an hour. Check this against my training and how my gut has handled fueling, then build my race day plan: what to take and when, leg by leg, with real products I can buy.

Open in ChatGPTOpen in Claude

Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.

See the card

With Memory.fit, your AI would already know your sweat rate.

On Android now: get it on Google Play. One email when the iPhone app is on the App Store.

The course

What to know about Hamburg Triathlon.

In 2027 the open Olympic distance race (Kurzdistanz: 1.5 km swim, 40 km bike, 10 km run) is held on Sunday, September 12, during the World Triathlon Championship Finals; in other years it is in July. One swim lap in the Alster from a water start in the Binnenalster, including a roughly 40 m dimly lit tunnel, then three mostly flat bike laps past the Speicherstadt and Landungsbrücken, and a flat run along the Außenalster to the finish on Rathausmarkt. The time limit is 3 h 30.

KmLegWhat's there
0.3runAid
4.7runAid
7.4runAid
9.5runAid

Race details checked November 9, 2026 from hamburgtriathlon.com, hamburgtriathlon.com, weatherspark.com. Courses and aid stations change: check the official page in race week.

Train for it

Train for Hamburg Triathlon with your AI.

With Memory.fit, your AI reads your real training, sleep and fuel, plans your weeks toward race day and shows the plan in the app.

Build a prompt for your AI

Questions

Hamburg Triathlon: questions.

  • At a typical finish of 2 h 40 min, the research range is 60 to 90 g an hour, as glucose and fructose, set by how trained your gut is. Enter your own finish time above for your number.

  • Temperatures run from about 10 to 18 °C (50 to 64 °F): Average daily low and high in Hamburg in September (Weather Spark). Heat raises your sweat rate, so do a sweat test in similar weather.

  • The organizer lists 4 aid stations; the table on this page has each one by km. Check the athlete guide in race week, as positions can change.

More races

Fuel plans for races like this one.

Every race fuel plan →

Not medical advice. Memory.fit is not affiliated with Hamburg Triathlon or its organizer.

Your next chapter starts with everything you've learned.

On Android now. iPhone is coming: join the waitlist and we'll email you the day Memory.fit is on the App Store.

No spam. One email when it's ready.

Get it onGoogle Play