Fuel Guides

Education Hub

Maurten Fuel Guides outline fueling strategies for common training sessions and race formats — practice before arriving at the start line and build your personal fueling plan. With each training session, your body adapts and your stomach gets used to your fuel.

Fuel Guides

Sport

Running

Cycling

Triathlon

Session Type

Racing

Training

Running

Session type	Race/Training
Sprints	Training
Repeat 5-15s runs with near maximum effort and full recoveries. These can also be performed as strides, progressive runs, hill sprints or flying sprints. The main aim of the session is to develop or maintain maximal sprinting speed without producing high levels of lactate. Do I need to fuel every training session with sports nutrition? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before Nothing Warm-up 10-30min Nothing Main set 30-70min Nothing Cool down 10-30 min Nothing
Time trials	Training
Distance: 50-80% of racing distance “All-out” efforts or trials focus on achieving a target time. Race simulation pace typically performed prior to an important goal in the early part of the season. Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Maurten Bicarb System Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 50-80% of race distance Every 6km: 1 x Gel 100 or 1 x Gel 100 Caf 100 Cool down 10-30 min 1 x Drink Mix 320 or 1 x Drink Mix 160 or 1 x Solid 160 C
Hill repeats	Training
The intention is to overload horizonal propulsive muscle groups while reducing ballistic loading. Typical incline for hill repeats is 5-10% with repetition duration varying from 30-240s depending on intensity goal and time of the season. Typical sessions are : 8-10 x 200m with easy return jog recoveries 4-8 x 800-1000m with easy return jog recoveries. Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Maurten Bicarb System Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 20-70min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Lactate tolerance	Training
Intervals typically range from: 150-600m at 800-1500m race pace and 1-3 min recoveries. Typical sessions are: 8-16 x 200m with 1 min recovery or one-to-two sets of 10 x 400m with 60-90s and 3-5 min recoveries between intervals and sets. Total accumulated distance ranges from 1500-8000m. What is a lactate tolerance session? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Maurten Bicarb System Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 20-70min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
VO2 Max	Training
Intervals of 2-4 min in duration at 3-10k pace with 2-3 min recovery periods in between. Typical sessions are : 4-8 x 800m or two sets of 6 x 400m with 30-60s and 2-3 min recovery in between intervals and sets. This method is more specific for track runners than marathoners. What is VO2 Max? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 20-70min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Threshold or tempo intervals	Training
Intervals of 3-15 min duration at an intensity around half-marathon pace or slightly faster. Typical sessions could be: 6-10 x 1000m with 1 min recovery, 4-8 x 2000m with 1-2 min recovery, 3-5 x 5000m with 1000m easy jog in between. A runner can accumulate more total time compared to a continuous threshold run. What is interval training? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 20-70min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Progressive Long Run	Training
The session starts like an easy run. From halfway onwards the pace gradually increases. Towards the end of the session pace increases to half-marathon or slightly past it. This equates to a negative split — when the second half is run faster than the first. What is a progressive run? Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 100 Main set 45-90min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Cool down 10-30 min Nothing
Fartlek	Training
An unstructured run of varying pace — a mix of fast and slow. The pacing variations are determined in-the-moment by the athlete’s feelings, rhythms, and the terrain. What is a Fartlek training session? Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 30-60min Nothing Cool down 10-30 min Nothing
Uphill	Training
Low-intensity, steady-state uphill running at gradients of 3-6%. No fueling required during the main set or cool down. Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 20-45min Nothing Cool down 10-30 min Nothing
Tempo	Training
A sustained run at moderate intensity or a little slower than the race pace you are training for. The session should not be extremely fatiguing or exhausting. No fueling required during the main set or cool down. Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 20-50min Nothing Cool down 10-30 min Nothing
Long run	Training
40-120 min for track runners 70-160 min for long-distance runners Low intensity running that’s slower than marathon pace, but not necessarily constant for the whole session. More commonly used for marathon training plans. Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min Nothing Main set 40-160min Per hour: 1 x Gel 160 or 1 x Gel 100 Caf 100 or 1x Gel 100 Cool down 10-30 min Nothing
Easy/Recovery	Training
Low-intensity running — slower than marathon pace. Commonly used as supplementary to a main training session or as light recovery. The low intensity does not typically require sports nutrition for fueling. If a long period has passed since eating then a light snack or Gel 15-30 minutes before could be helpful. In hot conditions it is advised that athletes sip water. Do I need to fuel every training session with sports nutrition? Recommended strategy Pre-exercise 1-4 hours before Nothing Warm-up 10-30min Nothing Main set 30-70min Nothing Cool down 10-30 min Nothing
Ultra distance	Racing
Recommended strategy Preloading The day before 1 x Drink Mix 320 or 1 x Solid 160 Pre-race 1-4 hours before 1 x Drink Mix 160 or 1 x Solid 160 Maurten recommends: Aim for 30-60 grams of carbohydrates per hour. In hot, humid conditions remember to increase water intake. Reset taste buds every 3 hours with Maurten Solid. Use Gel 160 for 40 grams in each sachet. How do I combine Maurten products to get the right amount of carbohydrates per hour for my sport? How can hot weather conditions affect my nutrition plan? During the race Aim for 30-60 grams of carbohydrates per hour. 1 x Drink Mix 160 = 40g 2 x Gel 100 = 50g 1 x Drink Mix 160 and 1 x Gel 100 = 65g
Half marathon	Racing
Based on two (2x Gel160) to three (3x Gel100) gels in total, equivalent to 75-80g of carbohydrates total: Sub75 min = 3:33 min/km = 60-64 g/h Sub90 min = 4:16 min/km = 50-53 g/h Sub105 min = 4:59 min/km = 43-46 g/h Sub120 min = 5:40 min/km = 38-40 g/h Sub135 min = 6:24 min/km = 33-36 g/h Recommended strategy Preloading The day before Nothing Pre-race 1-4 hours before 1 x Drink Mix 160 or 1 x Solid C 160 During warm-up 15-45 min before 1 x Gel 100 Caf 100 or 1 x Gel 100 or 1 x Gel 160 During the race 2 x Gel 100 or 1 x Gel 160
5-10 km	Racing
3:00 min/km = 15 min or 30 min 3:30 min/km = 17:30 min or 35 min 4:00 min/km = 20 min or 40 min 4:30 min/km = 22:30 min or 45 min 5:00 min/km = 25 min or 50 min 6:00 min/km = 30 min or 60 min Recommended strategy Preloading The day before Nothing Pre-race 1-4 hours before 1 x Drink Mix 160 or 1 x Solid 160 During warm-up 15-45 min before 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 During the race Nothing
Marathon	Racing
Based on five (GEL160) to seven (GEL100) GELs in total - or 175-200g of carbohydrate: Sub2:30 = 3:33 min/km = 70-80 g/h = 1x every 20 min Sub3:00 = 4:16 min/km = 58-67 g/h = 1x every 25 min Sub3:30 = 4:59 min/km = 50-57 g/h = 1x every 30 min Sub4:00 = 5:40 min/km = 44-50 g/h = 1x every 35 min Sub4:30 = 6:24 min/km = 39-44 g/h = 1x every 40 min Recommended strategy Preloading The day before 1 x Drink Mix 320 and 1 x Solid 160 Pre-race 1–4 hours before 1 x Drink Mix 160 and 1 x Solid 160 During warm-up 15 min before 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 During the race Six Gels, one every 6k Different options. 6 x Gel 100 or 2 x Gel 100 Caf 100 and 4 x Gel 100 or 4 x Gel 160

Cycling

Session type	Race/Training
FTP test	Training
In this session riders will test their FTP capacity, performed using a ramp test — gradually increase power until exhaustion to estimate FTP. What is an FTP test? Recommended strategy Pre-exercise 1-4 hours before 1 x Drink Mix 160 or 1 x Solid C 160 Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 30-70min Nothing Cool down 10-30 min Nothing
Sweetspot training	Training
In this sessions riders will simulate a time trial (for triathletes) or a breakaway. Main set includes 3 x 15 min at 84-97% of FTP. Rest 5 min in between sets. What is sweetspot training? What is an FTP test? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before Nothing Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 60min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
VO2 Max intervals	Training
Main set includes 6 x 3 min at 115-120% of FTP and 20-30% of FTP during 3 min rest period. What is VO2 Max? What is an FTP test? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before Nothing Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 36min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
40/20s intervals	Training
In this sessions riders will simulate the punchy efforts often arising in cycling races. Main set includes 4 x 5 min of 40/20 sec alternating efforts between 120-130% of FTP and 20-30% of FTP. Rest 10 min in between sets. What is a 40/20 session? What is an FTP test? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before Nothing Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 60min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Over/Under intervals	Training
In this sessions riders will increase the ability to withstand accumulated levels of lactate. Main set includes: 4 x 5 min of 30/30 sec alternating efforts between 90-95% of FTP and 110-120% of FTP. Rest 10 min in between sets. What are over-unders? What is an FTP Test? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Maurten Bicarb System Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 60min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Long climb	Training
In this session the rider will prepare for the summit finish climb. Climb fast by alternating pace and build up to attacks. It’s also a great opportunity to train the fueling strategy for a race. Main set includes 3 x 15 min sets with 10 min in between sets: First 60 seconds at 110% of FTP, followed by 240 seconds at 95% of FTP. Repeat three times to complete 1 set. What is an FTP test? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before Nothing Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 40min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Sprint specific	Training
Sprinters on the road use a cadence around 110 rpm when they start their sprinting and accelerate to 120 rpm. At other points during the session, cadence is kept around 85-100 rpm Main set includes two 4 x 10 second sprints with 5 min between and 20 min rest in between sets Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Solid 160 or 1 x Solid C 160 Warm-up 10-30min Nothing Main set 60min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Ardennes Classics	Training
In this session the rider will prepare for longer climbs including maintaining VO2 Max for longer periods What is VO2 Max? Main set includes 5 x 5 min (5 min rest in between) First 90 seconds at 120% of FTP, followed by 210 seconds at 105% of FTP What is an FTP test? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Maurten Bicarb System Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 50min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Flemish Classics	Training
Flemish classics includes climbs that are short, steep and ridden close to full effort all the time. Lots of curves and crosswinds on narrow roads. Intense race with punchy climbs. Main set includes: 6 x 2 min (5 min rest in between) First 30 seconds attack at 150% of FTP, followed by 90 seconds at 120% of FTP What is an FTP test? Source: Haugen et al., 2022 Recommended strategy Pre-exercise 1-4 hours before 1 x Maurten Bicarb System Warm-up 10-30min 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Main set 40min 1 x Drink Mix 160 or 1 x Drink Mix 320 or 1 x Drink Mix 320 Caf 100 Cool down 10-30 min Nothing
Easy/Recovery	Training
Low-intensity cycling — slower than race pace. Commonly used as supplementary to a main training session or as light recovery. The low intensity does not typically require sports nutrition for fueling. If a long period has passed since eating then a light snack or Gel 15-30 minutes before could be helpful. In hot conditions it is advised that athletes sip water. Do I need to fuel every training session with sports nutrition? Recommended strategy Pre-exercise 1-4 hours before Nothing Warm-up 10-30min Nothing Main set 30-70min Nothing Cool down 10-30 min Nothing
Long ride	Training
Recommended strategy Preloading The day before Nothing Pre-race 1–4 hours before Nothing Maurten recommends: Aim for 30-60 grams of carbohydrates per hour. In hot, humid conditions remember to increase water intake. Reset taste buds every 3 hours with Maurten Solid. Also use Gel 160 to get 40 grams of carbohydrates. How can hot weather conditions affect my nutrition plan? How do I combine Maurten products to get the right amount of carbohydrates per hour for my sport? Why should I use sports nutrition with Caffeine? Why should I use sports nutrition during training as well as racing? During the race Aim for 30-60g of carbohydrates per hour. 1 x Drink Mix 160 = 40g 1 x Gel 100 CAF 100 and 1 x Gel 100 = 50g 1 x Drink Mix 160 and 1 x Gel 100 = 65g
Ultra cycling	Racing
Recommended strategy Preloading The day before 1 x Drink Mix 160 or 1 x Solid 160 Pre-race 1–4 hours before 1 x Drink Mix 160 or 1 x Solid C 160 Maurten recommends: Aim for 30-60 grams of carbohydrates per hour. In hot, humid conditions remember to increase water intake. Reset taste buds every 3 hours with Maurten Solid. Also use Gel 160 to get 40 grams of carbohydrates. What’s the difference between Maurten Gel 100 and Gel 160? How can hot weather conditions affect my nutrition plan? How do I combine Maurten products to get the right amount of carbohydrates per hour for my sport? Why should I use sports nutrition with Caffeine? During the race Aim for 30-60g of carbohydrates per hour. 1 x Drink Mix 160 = 40g 1 x Gel 100 CAF 100 and 1 x Gel 100 = 50g 1 x Drink Mix 160 and 1 x Gel 100 = 65g
Road	Racing
Recommended strategy Preloading The day before 1 x Drink Mix 320 or 1 x Solid 160 Pre-race 1 – 4 hours before 1 x Drink Mix 160 or 1 x Solid C 160 During the race Aim for 60-90g of carbohydrates per hour. 1 x Drink Mix 160 and 1 x Gel 100 = 65g 1 x Drink Mix 320 Caf 100 = 80g 1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g

Triathlon

Session type	Race/Training
Middle (100 km)	Racing
Recommended strategy Preloading The day before 1 x Drink Mix 320 and 1 x Solid 160 Pre-race loading 1-4 hours before 1 x Drink Mix 160 or 1 x Solid 160 Swim 2000m Pre-swim intake 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 BIKE 80 KM DURING BIKE INTAKE Aim for 60-90g of carbohydrates per hour. Examples: 1 x Drink Mix 160 and 1 x Gel 100 = 65g 1 x Drink Mix 320 or Drink Mix 320 Caf 100 = 80g 1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g RUN 18 KM DURING RUN INTAKE 1 x Gel 100 Caf 100 and 1 x Gel 100
Swimming 60-90 min	Training
A 60-90 min swim session including a proper warm up, sets of varying intensities and efforts, and a cool down. Keep Drink Mix within reach from the pool and take sips during rest intervals or between sets for consistent fueling and hydration. Recommended strategy PRE-TRAINING 1–4 HOURS BEFORE 1 x Solid 160 DURING SWIM 1 x Drink Mix 160
Swimming Easy/Recovery	Training
Low intensity swim designed to facilitate muscle recovery, improve technique, and/or improve blood flow — not to push performance. Recommended strategy PRE-TRAINING 1–4 HOURS BEFORE 1 x Solid 160 DURING SWIM Nothing Drink water.
Swimming >90 min	Training
An endurance swim of 90+ min including a proper warm up, sets of varying intensities and efforts, and a cool down. Keep Drink Mix within reach from the pool and take sips during rest intervals or between sets for consistent fueling and hydration. Recommended strategy PRE-TRAINING 1–4 HOURS BEFORE 1 x Solid 160 or 1 x Drink Mix 160 DURING SWIM 1 x Drink Mix 320
Middle (70.3 mi)	Racing
Based on a plan consisting of a total of 400g of carbohydrate: Sub4:30 = 89 g/h Sub5:00 = 80 g/h Sub5:30 = 73 g/h Sub6:00 = 67 g/h Sub6:30 = 62 g/h Sub7:00 = 57 g/h Recommended strategy PRELOADING THE DAY BEFORE 1 x Drink Mix 320 and 1 x Solid 160 Pre-race loading 1–4 hours before 1 x Drink Mix 320 or 1 x Drink Mix 160 or 1 x Solid 160 Swim 1900 m Pre-swim intake 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Bike 90 km During bike intake Aim for 60-90g of carbohydrates per hour. 1 x Drink Mix 160 and 1 x Gel 100 = 65g 1 x Drink Mix 320 Caf 100 = 80g 1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g Run 21.1 km During run intake 1 x Gel 100 1 x Gel 100 Caf 100 1 x Gel 100
Olympic distance	Racing
Based on Drink Mix 320 + 3 x Gels, equivalent to 155-175g of carbohydrates: Sub2:00 = 78-85 g/h Sub2:30 = 62-68 g/h Sub3:00 = 52-57 g/h Sub3:30 = 44-49 g/h Sub4:00 = 39-43 g/h Recommended strategy Pre-race 1-4 hours before 1 x Drink Mix 320 or 1 x Drink Mix 160 or 1 x Solid C 160 Swim 1500m Pre-swim intake 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Bike 40km During bike intake 1 x Drink Mix 320 Caf 100 1 x Gel 100 Run 10km During run intake 1 x Gel 100 or 1 x Gel 100 Caf 100
Sprint distance	Racing
Based on 2 x Gels (one Gel 160 and one Gel 100), equivalent to 65g of carbohydrates: Sub60 = 50-60 g/h Sub75 = 40-52 g/h Sub90 = 33-43 g/h Recommended strategy Pre-race 1-4 hours before 1 x Drink Mix 160 or 1 x Solid C 160 Swim 750m Pre-swim intake 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Bike 20km During bike intake 1 x Gel 100 or 1 x Gel 100 Caf 100 Run 5km Nothing
Long (140.6 mi)	Racing
Based on a plan consisting of 780g of carbohydrates: Sub9:00 = 87 g/h Sub10:00 = 78 g/h Sub11:00 = 71 g/h Sub12:00 = 65 g/h Sub13:00 = 60 g/h Sub14:00 = 56 g/h Recommended strategy PRELOADING THE DAY BEFORE 1 x Drink Mix 320 and 1 x Solid 160 Pre-race loading 1–4 hours before 1 x Drink Mix 320 or 1 x Drink Mix 160 or 1 x Solid 160 C Swim 3800 m Pre-swim intake 1 x Gel 100 Caf 100 or 1 x Gel 160 or 1 x Gel 100 Bike 180.2 km During bike intake Aim for 60-90g of carbohydrates per hour. 1 x Drink Mix 160 and 1 x Gel 100 = 65g 1 x Drink Mix 320 Caf 100 = 80g 1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g Run 42.2 km During run intake Different options. 6 x Gel 100 or 2 x Gel 100 Caf 100 and 4 x Gel 100 or 4 x Gel 160

Fuel Guides

Fuel Guides

Running

Sprints

Time trials

Hill repeats

Lactate tolerance

VO2 Max

Threshold or tempo intervals

Progressive Long Run

Fartlek

Uphill

Tempo

Long run

Easy/Recovery

Ultra distance

Half marathon

5-10 km

Marathon

Cycling

FTP test

Sweetspot training

VO2 Max intervals

40/20s intervals

Over/Under intervals

Long climb

Sprint specific

Ardennes Classics

Flemish Classics

Easy/Recovery

Long ride

Ultra cycling

Road

Triathlon

Middle (100 km)

Swimming 60-90 min

Swimming Easy/Recovery

Swimming >90 min

Middle (70.3 mi)

Olympic distance

Sprint distance

Long (140.6 mi)

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