Performance Protocol
HYDRAX Fueling Strategy Engine
A high-precision calculator that generates an engineered race-day fueling protocol based on your event, physiology, environment, and sweat rate.
Bring your own numbers for the best result: calculate your sweat rate here first, set a realistic finish time with the race calculator, plan the days before with the carb loading calculator, then build the protocol around HYDRAX CORE and HYDRAX PRIMER.
Establish Baseline
Enter your body weight and estimated sweat rate. If you haven't measured it, use the Sweat Rate Estimator.
Tools & Resources
More Performance Tools
Carb Loading Calculator
Grams of carbohydrate per day for your load and race morning, from your weight and finish time.
OpenSweat Rate Estimator
Estimate your hourly fluid loss to build a baseline hydration protocol.
OpenRace Calculator
All-in-one pace, time, and speed calculator for triathlon, running, and cycling.
OpenTriathlon Calculator
Predict your finish time or required pace across swim, bike, and run legs.
OpenRunning Pace Calculator
Calculate pace, split times, and race predictions for any distance.
OpenCycling Speed Calculator
Work out average speed, distance, and time for road and endurance rides.
OpenGut Training Guide
A practical approach to training gut tolerance for high-carbohydrate fueling.
OpenThe protocol above is only as good as the products you execute it with. One serve of HYDRAX CORE delivers a 2:1 dual-carb system with 980mg of sodium, HYDRAX PRIMER front-loads carbohydrate and electrolytes in the 25 minutes before the gun, and single-serve sachets keep aid-station dosing exact. For training blocks between races, HYDRAX CREATINE is a simple 5g daily add-on. You can build your kit here.
If you want the reasoning behind the numbers, start with the high-carbohydrate fueling strategy, then read how much sodium you actually need and why osmolality matters for performance. Event-specific execution is covered in our marathon fuelling plan, Ironman nutrition plan, Ironman 70.3 nutrition plan, HYROX fuelling guide and our page on endurance fuel for runners.
Disclaimer: The HYDRAX Strategy Engine and associated tools are provided for educational purposes based on endurance sports science. These tools do not constitute medical advice. Consult with a healthcare professional or qualified sports nutritionist before beginning any new training or fueling protocol. Individual responses to carbohydrate intake vary; please reference the product packaging for mandatory warnings and directions for use.