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Validation
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FFT Race Pace Fueling & Bonking Calculator (see also fft.tips/racedayfuel)
0Zone 10 to 2
Active Recovery: less than 55% FTP
Zone 1 (vEasy)
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0.55Zone 23 to 4
Endurance: 55-75% FTP
Zone 2 (Easy)
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0.76Zone 35 to 6
Tempo: 76-90% FTP
Zone 3 (Moderate)
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>> Estimate your event / race pace and nutritional / calorie needs whilst cycling (based on your FTP or ave speed if you dont have FTP) <<
0.88Zone SS
6.5 to 7.5
Sweet Spot: 88-95% FTP
Zone SS (Sweetspot)
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0.91Zone 47 to 8
Threshold: 91-105% FTP
Zone 4 (Moderate)
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ESSENTIAL INPUT DATA
1.06Zone 58 to 9
VO2Max, 106-120% FTP
Zone 5 (Hard)
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1.21Zone 69 to 10
Anaerobic 121% FTP or more
Zone 6 (vHard)
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Preferred Units in this sheet
metric
<< enter metric for kg/kph | imperial for lbs / mi
1.5Zone 79 to 10
Neuromuscular, 121% FTP or more
Zone 7 (vvHard)
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1
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Do you want to work in watts or speed?
watts
<< working with watts is more accurate
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Enter your current weight in Kg
73.25 kg
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Your current FTP (best 60min Watts)
291 watts
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essentially FTP is your best power over 60mins
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EVENT PLANNING DATA
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Some common event distances
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Prefer to use event time or distance?
event distance
time/duration is preferrable
Sprint distance tri20km (12mi)
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2Olympic distance tri40km (25mi)
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Enter event distance in Km
200Half-ironman tri/70.390km (56mi)
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Ironman tri/140.6180.2km (112mi)
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Your planned event pace (watts)
200 watts256tss
Zone 2
zone
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Pace looks OK but see our recommendation below
0.6873156749
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Need to run after this event (eg triathlon)?
No (this is stand alone)
OK, lets do a cycling only calculation
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2
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EVENT FUELING
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Total calories burnt
4541 kcal
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Calories burnt from fat
2987 kcal65.8%
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12498 Kj
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Calories burnt from Glycogen
1554 kcal34.2%
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6502 Kj
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Enter Carbs Supplement Intake (g per hr)
90 g
<< intake during ride (max is 150g CHO per hour)
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Event Glycogen Depletion Estimate
Very high depletion
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EVENT PACING PROJECTION
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FFT estimates your planned 200 watts pace is
Looks good
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..but if you wish we recommend you try....
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Recommended max pacing (Watts) is
214.3 watts293.7tss
Zone 2
zone
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73.7% of FTP0.7365179422
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Fatigue / Bonking risk
Very high Risk
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perhaps try more fuel or slower pace
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FFT physiological load
221
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Projected event duration (*approx*)
5.23
hours/mins (assuming flat course)
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if you maintained your planned pace on a level course
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