Trail race planner

Plan race day on your course profile: your pace leg by leg from Strava, the gels and real food placed where you'll burn them, aid stations and cut-offs, and a wristband to print.

Plan my race See how it worksFree · with your account

Example · 25 km trail with two aid stations

Hover over the profile: the clock at every kilometre.

Gel25 g carbsMedjool dates36 g carbsCaffeine gel25 g carbsSalt capsule250 mg Na

Aid station 1·08:58Aid station 2·09:48Finish·10:35

628 m303 m

0:460:220:210:180:130:16

0 km5 km10 km15 km20 km25 km

ClimbRollingDescentAid stationCut-off point

Everything for race day, on one profile

One chart where you place the food and the points, and the plan updates as you go.

Your pace, leg by leg

Set a target or let it be worked out: each climb, descent and flat at its own pace, with the time and the clock at every aid station and the margin on each cut-off.

From your Strava

Your time on this course and your heart rate on each stretch, from your own runs: what you'll burn, how many carbs to take each hour and how much to drink.

Real gels and real food

The gels of the shop, your own products or real food like dates, raisins or a salted potato, with their carbs and sodium. Drag them onto the profile or let the plan place them.

Aid stations and cut-offs

Add, move or remove them right on the chart. You see what to carry to each one and where to refill your flasks.

A wristband to print

The profile with your times and your food, at its real size for your forearm, and a cheat sheet point by point.

Take it with you

Download or print the wristband, save the plan as an image or copy it as text for your phone.

How it works

1Pick your raceOne of your races, the course from Strava or your own GPX file.
2Set your targetType a time, or get it from your Strava with your pace and heart rate on each stretch.
3Place your food and printDrag your gels and food onto the profile, check the legs and print your wristband.

The wristband you take to the race

Drawn from your plan: the profile with each aid station's time and clock, the food where you take it and each stretch's time. Print it at 100 %, cover it with wide clear tape and wear it on your forearm.

Questions

Is the race planner free?

Yes. You only need a free account: your plans are kept in your browser for each of your races.

Do I need Strava?

No. You can type your target time. With Strava connected, the planner works out your time on the course and what you burn from your own runs and heart rate.

How many carbs per hour should I take in a trail race?

Most runners do well with 60–90 g of carbs an hour in races over 2 hours, building up to it in training. The planner suggests an amount for your race's length or from what you burn, and you can change it.

Can I use real food instead of gels?

Yes. Pick from real foods like dates, raisins, figs, a salted potato, cola or broth, with their carbs and sodium, or add your own product.

How do I print the wristband?

Print it at 100 % (real size), not 'fit to page': the wristband and the cheat sheet fit on one A4. Cut it along the grey line and cover it with wide clear tape so it lasts the sweat.

What if my race isn't on the site?

Upload its GPX file: the planner reads the profile and the aid stations in it, and you plan it the same way.

Plan your next race

Pick a race, set your target and leave with your pace, your food and your wristband.

Plan my race