open FFT Race Pace & Fueling & Bonking Calculator_[Link: fft.tips/bonk]

	A	C	E	F	G	H	I	J	K	M	N	W	X	Y	Z	AB
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2													Validation
3		FFT Race Pace Fueling & Bonking Calculator										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		metric	<< 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				1
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 Kg		76	kg
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)		180	mins					Half-ironman tri/70.3	90km (56mi)
25				3 hrs 00 mins 00 secs						Ironman tri/140.6	180.2km (112mi)
26		Your planned event pace (watts)		300	watts	208	tss	Zone 3	zone
27				Pace looks OK but see our recommendation below		0.8332974229
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		3158 kcal
33
34		Calories burnt from fat		1703 kcal	53.9%
35				7124 Kj
36		Calories burnt from Glycogen		1455 kcal	46.1%
37				6090 Kj
38		Enter Carbs Supplement Intake (g per hr)		100 g	<< intake during ride (max is 150g CHO per hour)
39				Your planned intake is a little high for glucose alone
40		Event Glycogen Depletion Estimate		High depletion
41
42		EVENT PACING PROJECTION
43
44		FFT estimates your planned 300 watts pace is		Looks good
45				..but if you wish we recommend you try....
46		Recommended max pacing (Watts) is		305.0	watts	215.3	tss	Zone 3	zone
47				84.7% of FTP		0.8471320614
48		Fatigue / Bonking risk		High Risk
49				perhaps try more fuel or slower pace
50		FFT physiological load		186
51
52		Projected event distance (approx)		133.19	km (assuming flat course)
53
54				if you maintained your planned pace on a level course
55
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