Nutrition guidance

With every workout

Pro members get personalized fueling guidance on each session:

• Pre-workout — what and when to eat, based on intensity and duration.

• During — carbohydrate and hydration targets per hour for longer sessions.

• Post-workout — recovery nutrition timing, with protein and carb amounts.

For race week, you'll also get carb-loading guidance starting 3 days out.

How it adapts

Recommendations scale with intensity and duration. A 45-minute recovery ride gets simple advice; a 3-hour endurance ride includes detailed carb targets (30–60g/hour) and hydration. High-intensity sessions emphasize glycogen and pre-workout timing. The advice also considers your sport — running fuels differently than cycling due to GI sensitivity.

Where to find your recovery nutrition

After a ride, run or swim, your analysis email includes recovery nutrition: when to eat, and how much carbohydrate and protein. On the website and in the app you'll find the same advice on the page of that activity, on the day of the session itself.

Walks, hikes and strength sessions don't get recovery nutrition advice.