IRONMAN World Championship Kona fuel plan: carbs, fluid and sodium per hour.

October 9, 2027, Kailua-Kona, Hawaii, United States. Set your finish time and the plan follows.

Distance
226 km
Climbing
1,772 m, bike course
Typical temperature
24 to 31 °C · 75 to 88 °F
Aid stations
34

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

Ironman (full distance) · 12 h

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

Nearer the top in the heat. A sweat sodium test gives you your own number.

Baker 2017NATA 2017+1 more

Leg by leg (typical splits for this distance)

  • Swim1 h 12 minNo fuel
  • Bike6 h 7 min460 g carbs
  • Run4 h 26 min335 g carbs

About 810 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 Ironman (full distance) and expect to finish in 12 h. I haven't measured my sweat rate. Conditions look hot, 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 810 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.

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

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The course

What to know about IRONMAN World Championship Kona.

Out and back ocean swim in Kailua Bay, then the bike north on the Queen Kaʻahumanu Highway to the Hawi turnaround and back, exposed terrain with strong crosswinds. The run goes out and back on Aliʻi Drive, then up the highway to the Natural Energy Laboratory and back, with 307 m of climbing.

On course: Precision 1000 electrolyte drink, Maurten Gel 160 and Gel CAF 160, Maurten Solid 160 and Solid C 160 bars, cola, chicken broth on the run. Train with what the course hands out, or carry your own.

KmLegWhat's there
24.5bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
47.3bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
60.5bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
71.3bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
85.9bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
95.6bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
119.6bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
136.8bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
157.1bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
166.4bikewater, Precision 1000 electrolyte, cola, Maurten gels and bars, bananas
2.1runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
3.9runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
5.6runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
6.3runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
8runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
9.8runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
11.9runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
13.5runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
15.8runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
18runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
19.5runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
20.9runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
22.4runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
23.7runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
25.3runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
27runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
28.6runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
30.1runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
31.7runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
33.2runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
34.6runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
36.9runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
39.1runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth
40.4runwater, Precision 1000 electrolyte, cola, Maurten gels and bars, fruit, potato chips, chicken broth

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 World Championship Kona 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.

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Questions

IRONMAN World Championship Kona: questions.

  • At a typical finish of 12 h, 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 24 to 31 °C (75 to 88 °F). Heat raises your sweat rate, so do a sweat test in similar weather.

  • The organizer lists 34 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 World Championship Kona or its organizer.

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