FFT Bonking and Fueling Calculator [link: fft.tips/bonk]

	A	C	E	F	G	H	I	J	K	M	N	W	X	Y	Z	AB
1	20% off trainingpeaks plans using coupon "youtube"		https://fft.tips/peaks		If useful pls support us on			https://paypal.me/fastfitnesstips/4USD
2													Validation
3		FFT Race Pace Fueling & Bonking Calculator (see also fft.tips/racedayfuel)										0	Zone 1	0 to 2	Active Recovery: less than 55% FTP	Zone 1 (vEasy)
4												0.55	Zone 2	3 to 4	Endurance: 55-75% FTP	Zone 2 (Easy)
5												0.76	Zone 3	5 to 6	Tempo: 76-90% FTP	Zone 3 (Moderate)
6		>> Estimate your event / race pace and nutritional / calorie needs whilst cycling (based on your FTP or ave speed if you dont have FTP) <<										0.88	Zone SS	6.5 to 7.5	Sweet Spot: 88-95% FTP	Zone SS (Sweetspot)
7												0.91	Zone 4	7 to 8	Threshold: 91-105% FTP	Zone 4 (Moderate)
8		ESSENTIAL INPUT DATA										1.06	Zone 5	8 to 9	VO2Max, 106-120% FTP	Zone 5 (Hard)
9												1.21	Zone 6	9 to 10	Anaerobic 121% FTP or more	Zone 6 (vHard)
10		Preferred Units in this sheet		imperial	<< enter metric for kg/kph \| imperial for lbs / mi							1.5	Zone 7	9 to 10	Neuromuscular, 121% FTP or more	Zone 7 (vvHard)
11				2
12		Do you want to work in watts or speed?		watts	<< working with watts is more accurate
13				1
14		Enter your current weight in Lbs		203	lbs
15
16		Your current FTP (best 60min Watts)		360	watts
17		essentially FTP is your best power over 60mins
19
20		EVENT PLANNING DATA
21										Some common event distances
22		Prefer to use event time or distance?		event time	time/duration is preferrable					Sprint distance tri	20km (12mi)
23				1						Olympic distance tri	40km (25mi)
24		Anticipated Event riding time (mins)		15	mins					Half-ironman tri/70.3	90km (56mi)
25				0 hrs 15 mins 00 secs						Ironman tri/140.6	180.2km (112mi)
26		Your planned event pace (watts)		390	watts	29	tss	Zone 5	zone
27				Pace looks OK but see our recommendation below		1.083347904
28		Need to run after this event (eg triathlon)?		No (this is stand alone)	OK, lets do a cycling only calculation
29				2
30		EVENT FUELING
31
32		Total calories burnt		318 kcal
33
34		Calories burnt from fat		96 kcal	30.3%
35				402 Kj
36		Calories burnt from Glycogen		221 kcal	69.7%
37				927 Kj
38		Enter Carbs Supplement Intake (g per hr)		75	<< intake during ride (max is 150g CHO per hour)
39
40		Event Glycogen Depletion Estimate		Minimal depletion
41
42		EVENT PACING PROJECTION
43
44		FFT estimates your planned 390 watts pace is		Looks good
45				..but if you wish we recommend you try....
46		Recommended max pacing (Watts) is		429.3	watts	35.6	tss	Zone 5	zone
47				119.3% of FTP		1.192650291
48		Fatigue / Bonking risk		Low Risk
49
50		FFT physiological load		43
51
52		Projected event distance (approx)		4.83	miles (assuming flat course)
53
54				if you maintained your planned pace on a level course
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