Bonk Juice

Personal fueling calculator

Tell us about your event and we'll build a minute-by-minute carb, fluid, and caffeine plan. Inspired by the gold-standard fueling guidance used by top endurance athletes.

Your event

Event

Body weight (kg)

Duration

Hours

Minutes

Intensity

Gut training

Honest answer here matters more than ambition. Untrained guts cramp at high carb rates.

Conditions

Use caffeineSwap in caffeinated gels in the back half.

Carbs / hr

60 g

Total carbs

130 g

Fluid / hr

600 ml

Sodium / hr

360 mg

Before the start

−60 min
Bonk Juice Drink Mix 320
Sip across 30-60 min pre-start to top off liver glycogen.

In-event schedule

4 items

0:30Bonk Juice Drink Mix 16040 g
1:00Bonk Juice Gel 10025 g
1:30Bonk Juice Drink Mix 16040 g
2:00Bonk Juice Gel 10025 g

Coach notes

Caffeine kicks in ~30-45 min after intake — front-loaded gels in the back half of the event maximize the lift.

This plan is a starting point. Always practice in training before race day.