Performance Lab : Free Tools
Athlete Tools
Free calculators and protocol builders built on published sports science. No account required.
Carb Fueling Plan
Calculate per-hour carbohydrate targets and product combinations for events over 90 minutes.
DIY Sports Drink Powder Mix
Build your own sports drink powder mix from bulk dry ingredients. Same workflow as Gatorade, Tailwind, or Skratch: measure, mix, scoop, shake. 4 carb profiles, 5 dry-powder flavors, custom drink name on the printable label. Save 70%+ vs Maurten 320, SiS Beta Fuel, Tailwind.
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.
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.
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.
Race Blueprint
Build a personalised pre-race, race-day, and recovery protocol based on your event distance and goals.
Race Week Plan
A structured 7-day taper and nutrition plan calibrated to your event type.
Performance Calculator
Estimate VO2 max, training zones, and nitrate dose requirements from your personal metrics.
E360 Loading Plan
Generate a personalised Endurance360 loading schedule based on your event date.
Adaptogen Timing Guide
Learn how to time cordyceps and mushroom adaptogens relative to training blocks for maximum effect.
Cramp Type Quiz
Identify your cramp archetype in 5 questions and get a protocol targeting the neuromuscular root cause.
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.