Race-day planner
Pick your race and add your course files, set a goal and pacing for each leg, and get splits, a fuelling plan and a race card you can print.
Your race and courses
Course files optional
Add the bike and run GPX files from the race website, Strava or Garmin. Atrical matches each file to its leg by length and adjusts your splits for the hills. No files? Skip this: you'll get even splits.
- Bike 90 kmNo course yet · even splits
- Run 21.1 kmNo course yet · even splits
Goals and pacing
Fuelling (optional)
Fill in what you know; everything has a sensible default. Your plan gets a fuelling schedule with every gel and aid station by kilometre.
Carbohydrate
Research range for your race length: 60–90 g/h. Leave empty for the middle.
You
Don't know your sweat rate? Do the simple weigh-in test.
Your products
On the course
Your plan
- Swim 38:00
- T1 4:00
- Bike 2:50:00
- T2 2:30
- Run 1:55:00
Fuelling plan 75 g carbs/h · 600 ml/h fluid · 15 gels
Research For about 5:23:00 of racing, up to 90 g per hour beyond 2.5 hours, if your gut tolerates it. above 60 g per hour use a glucose–fructose (or maltodextrin–fructose) mix. (Jeukendrup 2014). Without a sweat test, 400 ml–800 ml/h is a common starting range; a sweat test makes it personal (ACSM 2007).
| Leg | Carbs | Fluid | Gels | Bottles |
|---|---|---|---|---|
| Swim | – | – | – | – |
| Bike | 213 g | 1700 ml | 9 | 2 at start |
| Run | 144 g | 1150 ml | 6 | – |
When to take what
Bike
- 1:05:03 12.21 km Gel (25 g)
- 1:21:10 20.74 km Gel (25 g)
- 1:37:17 29.26 km Gel (25 g)
- 1:53:23 37.79 km Gel (25 g)
- 2:09:30 46.32 km Gel (25 g)
- 2:25:37 54.85 km Gel (25 g)
- 2:41:43 63.38 km Gel (25 g)
- 2:57:50 71.91 km Gel (25 g)
- 3:13:57 80.44 km Gel (25 g)
Run
- 3:52:25 3.29 km Gel (25 g)
- 4:08:15 6.19 km Gel (25 g)
- 4:24:05 9.1 km Gel (25 g)
- 4:39:55 12 km Gel (25 g)
- 4:55:45 14.91 km Gel (25 g)
- 5:11:35 17.81 km Gel (25 g)
Coaching tipSip 150 ml every 15 minutes rather than big gulps. Nothing during the swim. Start eating about 15 minutes into the bike, and take gels before climbs rather than on them.
Reminders on your watch or bike computer
- Bike: eat alert every 16 min,drink alert every 15 min (about 150 ml each)
- Run: eat alert every 16 min,drink alert every 15 min (about 150 ml each)
Most watches and bike computers have repeating time or eat/drink alerts in the activity settings; names vary by brand. How to set them up
What to carry
- Bike: 2 × 750 ml bottles, 9 gels You'd need 3 bottles with no refills; plan to use the aid stations.
- Run: 6 gels (race belt or pockets), plus 1150 ml of fluid if there are no aid stations
Calculations from published guidelines and your own numbers, not science, coaching or medical advice. Practise your race fuelling in training first. How we calculate this
Swim 2:00 /100m
| At | Split | Pace | Leg time | Race clock |
|---|---|---|---|---|
| 500 m | 10:00 | 2:00 /100m | 10:00 | 0:10:00 |
| 1000 m | 10:00 | 2:00 /100m | 20:00 | 0:20:00 |
| 1500 m | 10:00 | 2:00 /100m | 30:00 | 0:30:00 |
| 1900 m | 8:00 | 2:00 /100m | 38:00 | 0:38:00 |
Bike 31.8 km/h
| At | Split | Speed | Leg time | Race clock |
|---|---|---|---|---|
| 5 km | 9:27 | 31.8 km/h | 9:27 | 0:51:27 |
| 10 km | 9:27 | 31.8 km/h | 18:53 | 1:00:53 |
| 15 km | 9:27 | 31.8 km/h | 28:20 | 1:10:20 |
| 20 km | 9:27 | 31.8 km/h | 37:47 | 1:19:47 |
| 25 km | 9:27 | 31.8 km/h | 47:13 | 1:29:13 |
| 30 km | 9:27 | 31.8 km/h | 56:40 | 1:38:40 |
| 35 km | 9:27 | 31.8 km/h | 1:06:07 | 1:48:07 |
| 40 km | 9:27 | 31.8 km/h | 1:15:33 | 1:57:33 |
| 45 km | 9:27 | 31.8 km/h | 1:25:00 | 2:07:00 |
| 50 km | 9:27 | 31.8 km/h | 1:34:27 | 2:16:27 |
| 55 km | 9:27 | 31.8 km/h | 1:43:53 | 2:25:53 |
| 60 km | 9:27 | 31.8 km/h | 1:53:20 | 2:35:20 |
| 65 km | 9:27 | 31.8 km/h | 2:02:47 | 2:44:47 |
| 70 km | 9:27 | 31.8 km/h | 2:12:13 | 2:54:13 |
| 75 km | 9:27 | 31.8 km/h | 2:21:40 | 3:03:40 |
| 80 km | 9:27 | 31.8 km/h | 2:31:07 | 3:13:07 |
| 85 km | 9:27 | 31.8 km/h | 2:40:33 | 3:22:33 |
| 90 km | 9:27 | 31.8 km/h | 2:50:00 | 3:32:00 |
Run 5:27 /km
| At | Split | Pace | Leg time | Race clock |
|---|---|---|---|---|
| 1 km | 5:27 | 5:27 /km | 5:27 | 3:39:57 |
| 2 km | 5:27 | 5:27 /km | 10:54 | 3:45:24 |
| 3 km | 5:27 | 5:27 /km | 16:21 | 3:50:51 |
| 4 km | 5:27 | 5:27 /km | 21:48 | 3:56:18 |
| 5 km | 5:27 | 5:27 /km | 27:15 | 4:01:45 |
| 6 km | 5:27 | 5:27 /km | 32:42 | 4:07:12 |
| 7 km | 5:27 | 5:27 /km | 38:09 | 4:12:39 |
| 8 km | 5:27 | 5:27 /km | 43:36 | 4:18:06 |
| 9 km | 5:27 | 5:27 /km | 49:03 | 4:23:33 |
| 10 km | 5:27 | 5:27 /km | 54:31 | 4:29:01 |
| 11 km | 5:27 | 5:27 /km | 59:58 | 4:34:28 |
| 12 km | 5:27 | 5:27 /km | 1:05:25 | 4:39:55 |
| 13 km | 5:27 | 5:27 /km | 1:10:52 | 4:45:22 |
| 14 km | 5:27 | 5:27 /km | 1:16:19 | 4:50:49 |
| 15 km | 5:27 | 5:27 /km | 1:21:46 | 4:56:16 |
| 16 km | 5:27 | 5:27 /km | 1:27:13 | 5:01:43 |
| 17 km | 5:27 | 5:27 /km | 1:32:40 | 5:07:10 |
| 18 km | 5:27 | 5:27 /km | 1:38:07 | 5:12:37 |
| 19 km | 5:27 | 5:27 /km | 1:43:34 | 5:18:04 |
| 20 km | 5:27 | 5:27 /km | 1:49:01 | 5:23:31 |
| 21 km | 5:27 | 5:27 /km | 1:54:28 | 5:28:58 |
| 21.1 km | 0:32 | 5:27 /km | 1:55:00 | 5:29:30 |
Atrical is free. If this plan helps your race, you can buy me a coffee.
How it works
How the splits are calculated
Your goal time stays fixed and is spread over the distance. With a negative split your pace gets steadily faster, so the second half is the chosen percentage quicker than the first.
Research on pacing suggests even pacing is the safe default for endurance events (Abbiss & Laursen 2008). Bigger deviations are a choice, not an optimisation.
Terrain-adjusted pacing
Add a GPX course to the bike or run and the plan slows down on climbs and speeds up on descents, with the same goal time.
Running uses the energy cost of running on gradients (Minetti et al. 2002). Cycling uses a physics model of power, drag and gravity (Martin et al. 1998).
Good to know
- Share links hold your plan and the course's elevation profile in the link itself. No GPS coordinates, nothing stored on a server.
- Climb notes are labelled by where the advice comes from: our model, published research, or a coaching tip.
- Estimates, not guarantees. Not coaching or medical advice.