Performance Lab : Free Tools
Endurance Athlete Tools
A free suite of 18 calculators for endurance athletes, grouped by job: race pacing and checkpoint splits, race-day carb fueling and caffeine, sodium and hydration targets, heat acclimation, DIY sports drink and gel recipes, and supplement loading schedules. Every tool is built on published sports science. No account required.
Race Pacing & Strategy
Start HereTurn a target finish time into checkpoint splits, cutoff buffers, and a race-day execution plan. The pacing math and blueprints that decide your finish.
LOTOJA Pacing Calculator
Target finish time in, leg-by-leg arrival times at each LOTOJA feed zone out. Cutoff gap analysis for the 200+ mile Logan to Jackson race.
Unbound Gravel Pacing Calculator
Checkpoint arrival times, cutoff buffers, and per-hour fueling for the Unbound Gravel 200 and 100.
Race Blueprint
Build a personalised pre-race, race-day, and recovery protocol based on your event distance and goals.
Performance Calculator
See how many minutes a 1 to 2% oxygen cost reduction saves on your specific marathon, century ride, or triathlon finish time.
FTP, Threshold Pace & CSS Calculator
One multisport tool for cycling FTP power zones, running threshold pace zones, and swimming CSS zones. Enter a 20-min, 30-min, or 400/200 test and get your full sport-native zone table.
Race Week Plan
A 14-day training and nutrition plan with nitrate loading schedule, sport-specific taper, and exact timing for your final pre-race dose.
Race-Day Fueling
Per-hour carbohydrate targets and caffeine dosing for the work that actually happens on course.
Carb Fueling Plan
Calculate per-hour carbohydrate targets and product combinations for events over 90 minutes.
Caffeine Timing
Pre-race acute dose, mid-race top-up schedule, and 3-day or 7-day race-week taper protocol calibrated to body weight, habit, and sensitivity.
Hydration & Heat
Hourly sodium and fluid targets, measured sweat rate, and heat acclimation for hot races.
Sodium Calculator
Calculate your hourly sodium and fluid targets based on sweat history, body weight, and race conditions. Salty sweater or average sweater, know your number.
Hydration Audit
Convert a weigh-in test into a measured sweat rate. Validate the body-weight estimate against your real number and hand it off to the sodium calculator in one click.
Heat Acclimation Planner
A 10 to 14 day heat protocol with per-session core temperature, fluid, and sodium targets. Race-day pre-cooling included.
DIY Formulas
Build your own sports drink, energy gel, pre-workout, and recovery powder from bulk ingredients at a fraction of retail.
DIY Sports Drink Powder Mix
Build your own sports drink powder mix from bulk dry ingredients. 4 carb profiles, 5 dry-powder flavors, custom drink name on the printable label. Save 70%+ vs Maurten 320, SiS Beta Fuel, Tailwind.
DIY Energy Gel & Flask Emulsifier
Build a homemade energy gel sized to your soft flask. Maurten Gel 100 hydrogel clone, dual-transport maltodextrin and fructose ratio, optional caffeine layer. Exact gram weights, $0.25 per serving vs $3.80 commercial.
DIY Pre-Workout Formula Builder
Build a custom endurance pre-workout from bulk raw powders. Pick your goal, event type, and caffeine level. Exact gram weights, per-ingredient timing guide, annual cost vs Transparent Labs and Legion Pulse.
DIY Post-Workout Recovery Formula
Build your own post-workout recovery powder. 4:1 carb-to-protein ratio, tart cherry anti-inflammatory protocol, and a dry-powder chocolate milk variant. Same formula as SiS REGO and Skratch Recovery at $0.60/serving.
Supplement Protocols
Loading and timing schedules for Endurance360, rhodiola, and cordyceps, calibrated to your event date.
E360 Loading Plan
Generate a personalised Endurance360 loading schedule based on your event date.
Adaptogen Timing Guide
When to take rhodiola and cordyceps, how to cycle rhodiola on and off, the 12-week adaptation timeline, and daily timing rules.
Recovery
Find the neuromuscular root cause of your cramps and target it.