1
Athlete Body Weight
Weight dynamically scales caffeine window (3–6 mg/kg) & extracellular buffer (0.3 g/kg).
kg
40kg
90kg
☕
Caffeine Target (3–6 mg/kg)
Optimal Range
174 – 348 mg
total target
⚡ Sweet spot: 203 – 261 mg (3.5 – 4.5 mg/kg)
2
Select Mode
3
Select Race Distance
Half & Marathon
🧪
Have you completed 4–6 weeks of gut training?
Intestinal transporter adaptation (SGLT1 & GLUT5 upregulation).
⚠️
High Density Gut Adaptation Advisory
90–100 g/h requires intestinal adaptation. Ingesting high-density 1:1 dual carbs without 4–6 weeks of progressive training risks acute gastric distress and vomiting.
3
Select Training Session Type
👑
Marathon Elite Fueling Plan
High Density (90–100 g/h) • 1:1 dual carb transport • 58 kg athlete
☕ Planned: 75 mg (1.3 mg/kg)
In-Race / Target Carbs
225
g
~90 g/h oxidation
Planned Caffeine
75
mg
1.3 mg/kg
Total Planned Fluid
1210
ml
Electrolyte solutions
Total Sodium
1400
mg
Hydration osmotic balance
4
8 Step Protocol
Execution Plan
⚡
EXECUTION PROGRESS: 0 / 8 COMPLETED (0%)
💧
Elite Sip & Bottle Concentration Calculator
Calibrated from sip.py sports science algorithms for elite marathoners and distance runners.
🍾
Select Drink Formulation Preset
Instant Calibration
ml
200ml
1000ml
Quick:
g
5g
120g
Quick:
g/h
20g/h
120g/h
Goal:
Visual Bottle Matrix
6D Ultra Drink
Total Solute:
90 g in 500 ml
Concentration:
18.0% (0.180 g/ml)
Bottle Capacity:
33 to 50 sips
Carbs Per Sip Volume
3 Sizes
💧
Small sip (10 ml):
1.80 g
⭐
2.25 g
Average sip (12.5 ml):
Main Athlete Reference
🌊
Large gulp (15 ml):
2.70 g
Total Bottle Capacity:
33 – 50 sips
Solution Concentration
High Density
18.0
%
0.180 g carbs per ml
🔬
Physiological Note:
High carbohydrate density (1:1 dual transport). Drink neutral water at aid stations to facilitate absorption.
Athlete Running Cadence
Pacing Guide
40
sips / hour
⏱️ Sip Frequency:
Take 1 average sip every 1.5 min (or 2 sips every 3 min).
🏃 Field Execution:
Take 1 average sip every 1.5 min while holding your running rhythm. Micro-dosing prevents stomach sloshing and guarantees continuous carb transport.