For triathlon, running and cycling races
Pace it right. Fuel it right. Finish strong.
Enter your FTP, threshold pace and swim pace, add the course, and get target watts for every climb, grade-adjusted run pace, and an hour-by-hour carb and sodium plan you can tape to your top tube.
Free headline plan · No account needed · Takes 2 minutes
Predicted finish · 70.3
4:44:05
Swim
1:41
/100 m
Bike
203
W NP
Run
4:43
/km
Fueling schedule
- 44:59km 615 g carbs133 mg Na
- 59:59km 1523 g carbs200 mg Na
- 1:14:59km 2423 g carbs200 mg Na
- 1:29:59km 3423 g carbs200 mg Na
How it works
From numbers to race plan in two minutes
- 1
Enter your numbers
FTP, run threshold pace and swim pace, from your last test or Intervals.icu.
- 2
Add the course
Upload the official GPX, or just type the distance and elevation gain.
- 3
Race the plan
Get watts for every climb, pace for every kilometre, and exactly when to eat and drink.
Why it works
Most races are lost to pacing and fueling, not fitness
Going out too hard on the bike and missing feeds cost more time than any training block can buy back.
Physics-based bike pacing
Models drag, rolling resistance, grade, wind and air density to set watts that hit your target effort.
Grade-adjusted run pace
Same effort, different pace: slower up the hills, quicker down, so you don't blow up at kilometre 15.
Hour-by-hour fueling
Your carb, sodium and fluid targets, turned into exact feeds on the bike and at every aid station.
Your actual course
Upload a GPX file. We clean up noisy GPS elevation so short bumps don't skew your pacing.
Race-day cheat sheet
One printable page with splits and feeds. Cut it out and tape it to your top tube.
Private by default
Only you can see your saved plans. Sign in with Google or email, and delete a plan any time.
Pricing
Free to start. Less than a pack of gels to race.
Get your headline targets free. Unlock the full plan for one race, or every race with a season pass.
Free
Your headline targets for any race.
$0no card needed
- Predicted finish, bike watts range, run pace
- Carbs, sodium and fluid per hour
- Course maps and elevation profiles
- No account needed for your first plan
- Shareable plan cardComing soon
Race plan
Everything for your A race. Re-plan it as often as you like until race day.
$9.99per race
- Segment-by-segment bike watts
- Grade-adjusted run splits
- Fueling and sodium timetable tied to aid stations
- Printable top-tube cheat sheet
- GPX/FIT and Garmin/Wahoo exportComing soon
- Race-week re-plan for heat and weatherComing soon
Editable until race day, for up to 12 months after you create the plan. Then it's read-only: still viewable and printable.
Build my race planSeason pass
Every race in your season, plus the tools for a full year of racing.
$39.99per year
- Full plans for every race: 70.3, Ironman, running, cycling
- Unlimited saved plans
- Re-plan after an FTP change
- Plan-vs-actual from your race fileComing soon
- Bike-to-run fatigue model and Intervals.icu importComing soon
- Renews yearly, cancel any time
If your pass ends, plans from your season become read-only until you renew.
Get the season passFAQ
Questions athletes ask
How accurate are the predictions?+
The bike model uses the same physics as power-based pacing tools, so it's as good as your FTP, weight and drag estimate. Check it against a recent race file and adjust CdA in the advanced settings until it matches.
Does it tell me how many carbs to eat?+
You set the hourly targets (for example, the ones you've practised in training) and we turn them into a schedule. We don't prescribe intake. Always test fueling in training before race day.
What do I need to get started?+
Your FTP and run threshold pace. Add a swim pace for triathlons. A course GPX helps a lot, but you can also just enter the distance and elevation gain. No account needed for your first plan.
Which races does it support?+
70.3 and full Ironman, running races from 5K to the marathon, and cycling events from a 40K time trial to a gran fondo, or any custom distance.
Your next race deserves a plan.
Race-day pacing and fueling, planned to the watt and the gram.
Build my race plan