Know what to eat and drink, and when, with OnFuel
Import your GPX track and give your target time. OnFuel places every carbohydrate, fluid and sodium intake where the terrain suits it, from aid station to aid station.
No account.
Your track and your answers stay in your browser.
Built around the track
Each intake is placed by the climb or the descent you are on, not by an hourly average.
Example, 6 h 10
- Carbohydrates50 g/h
- Fluid431 mL/h
- Sodium300 mg/h
Aid station to aid station
How much to fill, how much to carry, and when to set off, up to the next water point.
Safety caps
Never more carbohydrates than your stomach takes, 120 g/h at most, nor more fluid than you sweat.
Carbohydrates
Up to 120 g/h with a glucose and fructose mix if your stomach is trained for it, 60 g/h otherwise, and always under what it takes.
Fluid
A share of your sweat, never more than it, and never more than 800 mL/h.
Sodium
About half of what you lose, between 300 and 800 mg/h, more if your sweat is salty.
Caffeine
If you want it, late in the effort, in doses of 200 mg at most and 400 mg in total.
Built on published sources
- Jeukendrup 2014
- Burke 2011
- Sawka 2007 (ACSM)
- Hew-Butler 2015
- Minetti 2002
- EFSA 2015
The starting values come from this work, to be read again before any serious use.
Your plan, on a single page
An example on a made-up track. Each dot is an intake placed where the terrain suits it.
Race plan, example
- Distance
- 42.0 km
- Elevation gain
- 2 566 m
- Target time
- 6 h 10
- Carbohydrates
- Fluid
- Caffeine
- Aid station
- More before a big climb
- Less on a descent
For the whole race
- Carbohydrates
- 270 g
- Fluid
- 2 478 mL
- Sodium
- 1 759 mg
- Caffeine
- 100 mg
To pack with your products
- 9 × Gel 30 g
- 5 × Boisson d’effort
- 1 × Capsule de caféine
Four steps, a few minutes
- 1/4
Import the track
A GPX file with altitude. We read the distance, the elevation and every gradient.
- 2/4
Tell us about you
Target time, weight, climber or descender, terrain, carbohydrate tolerance, sweat, temperature, and the gels, drinks and capsules you have.
- 3/4
Place the aid stations
Distance, water, food, drop bag, and a time you want to reach it at if you have one.
- 4/4
Read the plan
The pace by leg, the timeline with your products, the instruction at each aid station and the alerts, with the reason for each line.
Guard rails, not promises
This is what the plan will not do, and what it does with the terrain. Every line of the plan keeps the rule that produced it.
Carbohydrates
60 g/h at most without a glucose and fructose mix, 120 g/h whatever happens.
Fluid
Never more than your estimated sweat, and 800 mL/h at most.
Sodium
800 mg/h at most, and none under an hour of effort.
Caffeine
200 mg per dose and 400 mg in total, never at the start.
Tolerance
Carbohydrates never go above what your stomach takes.
Sweat
The plan says whether it is measured or estimated.
Before a climb
More carbohydrates in the 20 minutes before a big climb.
On a descent
Fewer carbohydrates on a descent, with water.
Technical descent
No intake if possible, otherwise a smaller one, slowing for 15 seconds.
Very steep climb
Fluid and gel only, no solid food.
At the start
The first intake comes early, before you feel hungry.
At the finish
Nothing new in the last 30 minutes.
Ready for your next race?
A few minutes, a GPX track, and a plan to try in training before race day.
Build my plan