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Layers 2 + 3 · mixing & carriers

DIY endurance fueling calculator

Pick what's in your pantry, list your carriers, set your session. The plan below splits the carbs across your bottles and flasks with the resulting concentrations. Works for cycling, running, triathlon, gravel, ultra — any endurance session where you fuel on the bike or on foot.

01 · My ingredients

Tick what you have on hand. The solver picks the best 1 or 2 to mix.

02 · My session
Glucose : fructose ratio

Rate-aware default: 2:1 G:F at ≤ 90 g/h, 1:0.8 above (Hearris 2022).

03 · GI tolerance

One knob that controls both the recipe pick and the concentration / osmolality warnings — drag right if your gut is sensitive today.

Trained gut Average Sensitive

Warns above 14 g/100 ml or 500 mOsm/L.

04 · My carriers

One row per bottle or flask. The solver fills bottles up to your GI tolerance ceiling and spills the rest into flasks as concentrate.

05 · Sodium target

→ 0 mg total

Typical endurance range: 400–800 mg/h. Take this alongside the carb drink — via salt caps or a separate electrolyte sip — not mixed in.

Changes update the plan automatically. Use this if the plan looks stale.

Your plan

180 min · 90 g/h · 2:1 G:F

Up to date
Can't compute: no ingredients selected.

Disclaimer — Educational tool, not medical advice. Self-experiment in training, not on race day. See the ingredient reference for source data.

Add a bottle or flask to see the per-carrier breakdown.