Ironman Nutrition Plan Calculator
Calculate hourly calorie, carb, sodium, and fluid intake targets for Ironman and long-course triathlon racing.
Inputs
Results
Bike calories/hr
223
Run calories/hr145
Bike carbs/hr (g)56
Run carbs/hr (g)36
Sodium/hr (mg)850
Fluid/hr (mL)850
Total race calories2,027
Total race carbs (g)507
Total sodium (mg)8,976
Total fluid (L)9
Gel equivalents20
Swim Hours1.2
Transition Hours0.24
How to Use This Calculator
- Enter your Body Weight in kilograms.
- Set your Expected Race Time in hours.
- Choose Heat Conditions (Cool, Moderate, or Hot) and your Sweat Rate.
- Review Bike Calories/Hour, Run Calories/Hour, Carbs/Hour, Sodium/Hour, and Fluid/Hour targets.
- Use Total Race Calories, Total Carbs, Total Sodium, and Gel Equivalents to fill your special needs bags and aid station strategy.
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