THE SPLITS LAB
Running science, applied
Trust the science.
Run like a machine.
Running research, tested on one real amateur's data, with every number shown and sourced.
Plan your race fuel, freeFollow on InstagramFree tool
The fuel and sweat planner
Answer a few questions and get your race-day plan on one screen: which gels and when, caffeine, how much to drink at each station and how much salt you lose, from the published research. No sign-up, and nothing you enter leaves your device.
Open the plannerWant the plan built from your own sweat rate? See the Race Pack.
Four things to optimise
Grams, not guesses
Carbohydrate, fluid and sodium, worked out from the guidelines and your own sweat data.
Structure that works
Volume, intensity and long runs, shown week by week from a real training block.
What the studies say
Shoes and gear judged on published evidence, including who paid for it.
The work between sessions
Taper, sleep and recovery, with the research behind each claim.
Current experiment