Fuelling, calculated — not guessed

StaminaLab

Nutrition, hydration and supplementation calculators built for runners (road, trail, marathon) and hybrid athletes CrossFit, Hyrox, ultra-trail, Strongman. Your real intake, based on your race, your weight and your physiological data.

100% free · your data stays on your device · no sign-up

Nutrition

Race fuelling plan

  • Running
  • Marathon
  • Trail
  • Ultra

Carbs, water, sodium and a feeding timeline based on your race type and goal time — 10K to ultra.

Open the calculator → Performance

Race time predictor

  • Running
  • 10K
  • Half
  • Marathon

Estimate your 5K, 10K, half and marathon times from a recent performance (Riegel), then plan your fuelling.

Open the calculator → Performance

Pace & splits

  • Running
  • 10K
  • Half
  • Marathon

Turn a goal time into pace (min/km), speed and split times per marker — 5K to marathon.

Open the calculator → Nutrition

Supplement dosing

  • CrossFit
  • Hyrox
  • Strength
  • Running

Creatine, beta-alanine, bicarbonate and caffeine — dosed to your body weight, not to a one-size scoop.

Open the calculator → Nutrition

Intra-workout drink

  • Hyrox
  • CrossFit
  • Trail
  • Running

Your homemade recipe: carbs, water, digestive concentration and electrolytes, calculated for your effort.

Open the calculator → Nutrition

Express recovery

  • All sports

HRV, sleep and RPE turned into a post-workout nutrition protocol, without over-reading.

Open the calculator →

StaminaLab is an informational tool based on sports-science literature. It does not replace the advice of a doctor, dietitian or strength coach. Consult a professional before making any change to your supplementation.