Fuel Based Pacing Calculator

• Enter your highest 5-minute power (to estimate VO2 max)

• Enter your functional threshold power (to dial in sustainable power)

• See how much power you can keep for 4-12 hours (tuned to your fitness profile)

If we know your starting leg glycogen, fat burning rate, and carb intake per hour, we can estimate your long-event power. Adjust the sliders to change fat burn and glycogen to see how that impacts your pacing plan. Factor in hydration, heat, altitude, and neurological fatigue when planning your pace targets.

Key points:

• Fuel matters: 1g of carbs per hour gives 1 watt of power consistently

• Training matters: burning more fat gives steady power (~2 watts per gram forever)

• Pacing matters: don’t overestimate your power or intensity to avoid running out of energy late in the day