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Home / The Fuel Guides / Olympic distance

Olympic distance

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

Click to view timing splits with fueling How to fuel Download the guide

Pre-race
1-4 hours before

1 x Drink Mix 320 or
1 x Drink Mix 160 or
1 x Solid C 160

Maurten recommends:

Pre-swim: Gel 100 Caf 100 or Gel 160​ or Gel 100

Why should I use sports nutrition with Caffeine?
What’s the difference between Maurten Gel 100 and Gel 160?

Swim 1500m
Pre-swim intake

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Maurten recommends:

Bike: Drink Mix 320 Caf 100 and Gel 100

Why should I use sports nutrition with Caffeine?

Bike 40km
During bike intake

1 x Drink Mix 320 Caf 100
1 x Gel 100

Maurten recommends:

Run: Gel 100 or Gel 100 Caf 100

Why should I use sports nutrition with Caffeine?

Run 10km
During run intake

1 x Gel 100 or
1 x Gel 100 Caf 100