Run Fuel Lab

Set the run, choose how many fuel servings you want, and let your saved recipe ratios handle the rest.

Local only · mobile-first · data stays in this browser

Plan this run

Main settings
g / h
h
/ h
The app converts this to a whole number of servings for the run and spaces them evenly.
Recipe defaults
These ratios automatically scale with your carbohydrate target. Changes here are remembered as your new defaults on this device.
mL
Starting default: PowerBar Hydro ratio.
mg
Starting default: PowerBar Hydro ratio.
%
g grounds
mL
mg / 100 mL
mL

Calculated recipe

1:1 glucose : fructose
Final batch
268 mL
for 2 h
Carbs
100 g
total
Salt
2.07 g
table salt total
MAKE THIS BATCH
WHILE RUNNING
SUGGESTED GEL TIMING
Practical timing rule: start early and spread carbohydrate evenly. The exact optimal minute is not well established, so servings are centered within equal sections of the run rather than placing one at the start or finish.

Run log

Save → run → add feedback

Default scaling starts from 25 g carbohydrate → 67 mL final mixture → 204 mg sodium. White sugar is treated as sucrose, yielding approximately equal glucose and fructose after digestion. Table salt is treated as 39.34% sodium by mass. In scale-only mode, the app estimates the liquid mass needed to reproduce the same final concentration using the density of sucrose solutions near 20 °C and treats coffee/water as approximately 1 g/mL; it is therefore a practical kitchen estimate rather than a laboratory volumetric measurement. Timing is a practical implementation of evidence favoring early, distributed carbohydrate intake; exact optimal within-run timing remains under-studied. A gel-like mixture does not replace a separate hydration plan.