Free tools
Free tools for athletes. Every number cites its source.
21 calculators for fueling, pacing, training zones, your body and race day. No sign up. Every result comes with a prompt, ready to hand to your AI.
Or start from your race: fuel plans for 50 IRONMAN, marathon, UTMB and HYROX races →Fueling and hydration
- Race Fuel PlannerCarbs, fluid and sodium per hour for your race.Open
- Sweat Rate CalculatorYour sweat rate from two weigh ins.Open
- Carb Loading CalculatorCarbs per day for the days before your race.Open
- Daily Carb Needs CalculatorGrams of carbs a day, by how much you train.Open
- Caffeine CalculatorYour race caffeine dose and when to take it.Open
- Protein CalculatorGrams of protein a day and a meal, for your goal.Open
Pacing and racing
Training zones and load
Body and energy
Race day
- Ultra Aid Station PlannerArrival times and what to carry, station by station.Open
- HYROX Pace PlannerYour target time, split across runs, stations and the Roxzone.Open
- Race Day ChecklistGear, fuel and logistics for your race, to tick off as you pack.Open
- AI Prompt BuilderA ready prompt for your AI to plan your next two weeks.Open
Every number cites its source
A chip next to each result links the paper it comes from, by DOI.
Hand it to your AI
Copy a prompt with your numbers filled in, or open it in ChatGPT or Claude. Your AI does the coaching.
Share the result
Every result is a link and a card. Your weight never appears on either.
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