Carb Mix Calculator
Hitting 90g of carbs per hour takes the right glucose-to-fructose blend. Set your hourly target and this calculator works out the glucose and fructose split plus exactly how many gels and drink-mix scoops to carry.
Your fuel target
Set an hourly carb goal and your products.
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How this calculator works
Carb totals are split between gels and drink mix by your chosen ratio, then converted to items using the carbs-per-gel and per-scoop you enter. Above 60 g/hour the target is split into glucose and fructose at a 1:0.8 ratio to reflect multiple-transportable-carbohydrate absorption.
Assumptions
- • Even fuelling across the race
- • Glucose:fructose 1:0.8 above 60 g/hour
- • Gut tolerance built up in training for high intakes
Limitations
- • Individual GI tolerance varies widely
- • Does not account for solid food or on-course nutrition brands
Who this is for
- • Triathletes and cyclists fuelling long races
- • Athletes targeting 80-120 g/hour for 70.3 and Ironman
- • Anyone planning how many gels and scoops to carry
Who this is not for
- • Athletes with diagnosed carbohydrate-malabsorption conditions (seek medical advice)
- • Very short races under ~75 minutes (carbs matter less)
References
Related Articles
Continue exploring our comprehensive triathlon resources
Carb Mix Calculator FAQ
Scientific References
Foundational review of multiple transportable carbohydrates and oxidation rates
Recent review covering intakes up to and beyond 90g per hour