Race Fuel & Gel Planner
Stop guessing at the start line. Enter your race duration and weight, get your total carbs, your gel count, and a clock schedule that doubles as a shopping list.
*Below ~60 g/h a single-carb gel is fine; above it use a glucose:fructose (2:1) gel so your gut can absorb it. Practise this exact plan on a long run — never debut fueling on race day.
Fuel the training, not just the race
Race fueling only works if your training is dialed. The free assessment builds the plan; the fueling is the last 5%.
Find your Hybrid Level →Common questions
How many gels do I need for a marathon?
Fuelling entirely on gels, a 3–4½-hour marathon at around 70 g of carbs an hour works out to roughly 10–14 gels — fewer if you take some of those carbs as sports drink or chews. Enter your finish time and weight above for your exact number and a take-it-at-this-minute schedule.
How often should I take a gel?
Little and often beats big and rare. Most athletes do best taking a gel every 20–30 minutes rather than waiting until they feel empty — by the time you feel it, you're already behind. The schedule above spaces your gels evenly from about the 20-minute mark.
Do I need gels for a race under 90 minutes?
Usually not much. Your body stores roughly 90 minutes of hard effort as glycogen, so a well-fuelled athlete can race a fast HYROX or a 10K on very little. For anything past 90 minutes, in-race carbs start to matter a lot — and past two hours they're decisive.