Work out where
you really stand
Five tools I use with my own athletes: zones from real tests, a 70.3 time estimate from a physical model, race nutrition worked out hour by hour, running pace equivalents and a quick way to find the right program. Nothing is sent anywhere — your browser does all the maths.
Inputs
Bike power zones
| Zone | Range | What it is for |
|---|
Inputs
70.3 race estimate
1.9 km swim · 90 km bike · 21.1 km run
| Leg | Time | Pace / power | Notes |
|---|
Where you gain the most
The bike leg comes from physics (air drag, rolling resistance, drivetrain efficiency), the swim from threshold pace and the run from threshold pace plus the cost of the bike. It does not model wind, heat, mechanicals or race tactics — real times commonly differ by 3–5 %.
Inputs
Your race fuelling plan
| Leg | Carbs | Fluid | Sodium |
|---|
Your INFINIT Nutrition Custom Blended brief
Around the race
I use INFINIT Nutrition because it is blended to order and runs entirely in liquid form: carbs, sodium and concentration are set to your exact numbers, with no gels or bars to manage. The table above is a finished brief for the INFINIT Nutrition Custom Blended configurator — exact figures, not the nearest off-the-shelf product. The ranges and the lean-mass calorie formula come from INFINIT Nutrition. Intake above 90 g/h relies on glucose and fructose taking different absorption routes, and on a trained gut — practise it in training, never for the first time on race day.
Inputs
Running pace and equivalents
| Distance | Time | Pace / km | Speed |
|---|
Splits
| Leg | Split | Remaining |
|---|
Conversions between distances use Riegel's formula with an exponent of 1.06 — the longer the race, the more it depends on training volume, so a marathon estimated from a 5 km tends to be optimistic. Treat it as a ceiling, not a plan.
Answer seven questions
Pick whatever fits you best. What decides is the level of support you want, not how fast you are. The recommendation updates as you go.
Recommended program
No answers yet — showing the most common choice.