Caffeine Dose & Timing Calculator
Caffeine is one of the most evidence-backed legal performance aids. Get a body-weight-based dose and the right time to take it before your race.
Your details
Dose scales with body weight at 3–6 mg/kg.
Add a late top-up for 70.3/Ironman
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How this calculator works
Dose is calculated as 3–6 mg of caffeine per kg of body weight (the established ergogenic range), with timing set to roughly 50 minutes before the start. An optional 1 mg/kg late top-up is offered for long races.
Assumptions
- • Standard 3–6 mg/kg ergogenic dose
- • Caffeine taken ~45–60 min pre-exercise
Limitations
- • Individual response and tolerance vary widely
- • Product caffeine content varies — check the label
Who this is for
- • Triathletes and endurance athletes planning race-day caffeine
- • Athletes rehearsing a caffeine strategy in training
Who this is not for
- • Anyone with caffeine sensitivity, pregnancy, or a cardiac condition
- • Under-18 athletes
References
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Caffeine Dose Calculator FAQ
Scientific References
Evidence-based dosing and timing for caffeine and performance