IRONMAN 70.3 Warsaw fuel plan: carbs, fluid and sodium per hour.

Usually in June, Warsaw, Poland. Set your finish time and the plan follows.

Distance
113 km
Climbing
Not published
Typical temperature
13 to 24 °C · 55 to 75 °F
Aid stations
12

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

70.3 (half distance) · 5 h 30 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 2014Viribay 2020+4 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)

  • Swim36 minNo fuel
  • Bike2 h 48 min210 g carbs
  • Run1 h 56 min145 g carbs

About 365 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 70.3 (half distance) and expect to finish in 5 h 30 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 365 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.

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The course

What to know about IRONMAN 70.3 Warsaw.

Beach start in Lake Zegrzyński near Nieporęt Port, then a flat one loop 90 km bike into the city center past the Citadel, the Old Town and the National Stadium. Three run laps of about 7 km past the Old Town to a finish in the Multimedia Fountain Park.

On course: drWITT isotonic drink, 226ERS High Fructose gels, Cisowianka water, Tiger energy drink and cola on the run. Train with what the course hands out, or carry your own.

KmLegWhat's there
21bikeCisowianka water, drWITT isotonic drink, 226ERS High Fructose gels, bananas
51bikeCisowianka water, drWITT isotonic drink, 226ERS High Fructose gels, bananas
74bikeCisowianka water, drWITT isotonic drink, 226ERS High Fructose gels, bananas
2runwater, drWITT isotonic drink
4.5runwater, drWITT isotonic drink
6.5runwater, drWITT isotonic drink
9runwater, drWITT isotonic drink
11.5runwater, drWITT isotonic drink
13.5runwater, drWITT isotonic drink
16runwater, drWITT isotonic drink
18.5runwater, drWITT isotonic drink
20.5runwater, drWITT isotonic drink

Race details checked October 26, 2026 from ironman.com, ironman.com, ironman.com, ironman.com. Courses and aid stations change: check the official page in race week.

Train for it

Train for IRONMAN 70.3 Warsaw 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

IRONMAN 70.3 Warsaw: questions.

  • At a typical finish of 5 h 30 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.

  • Typical race day low and high air temperature published by IRONMAN on the race page. run from about 13 to 24 °C (55 to 75 °F). Heat raises your sweat rate, so do a sweat test in similar weather.

  • The organizer lists 12 aid stations; the table on this page has each one by km. Check the athlete guide in race week, as positions can change.

Not medical advice. Memory.fit is not affiliated with IRONMAN 70.3 Warsaw or its organizer.

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