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Maurten Fuel Guides outline fueling strategies for common training sessions and race formats — practice before arriving at the start line and build your personal fueling plan. With each training session, your body adapts and your stomach gets used to your fuel.
What is a sprint session?
Repeat 5-15s runs with near maximum effort and full recoveries.
These can also be performed as strides, progressive runs, hill sprints or flying sprints.
The main aim of the session is to develop or maintain maximal sprinting speed without producing high levels of lactate.
Do I need to fuel every training session with sports nutrition?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
Nothing
Warm-up
10-30min
Nothing
Main set
30-70min
Nothing
Cool down
10-30 min
Nothing
Distance: 50-80% of racing distance
“All-out” efforts or trials focus on achieving a target time.
Race simulation pace typically performed prior to an important goal in the early part of the season.
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Maurten Bicarb System
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
50-80% of race distance
Every 6km:
1 x Gel 100 or
1 x Gel 100 Caf 100
Cool down
10-30 min
1 x Drink Mix 320 or
1 x Drink Mix 160 or
1 x Solid 160 C
The intention is to overload horizonal propulsive muscle groups while reducing ballistic loading.
Typical incline for hill repeats is 5-10% with repetition duration varying from 30-240s depending on intensity goal and time of the season.
Typical sessions are :
8-10 x 200m with easy return jog recoveries
4-8 x 800-1000m with easy return jog recoveries.
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Maurten Bicarb System
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
20-70min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
Intervals typically range from:
150-600m at 800-1500m race pace and 1-3 min recoveries.
Typical sessions are:
8-16 x 200m with 1 min recovery or
one-to-two sets of 10 x 400m with 60-90s and 3-5 min recoveries between intervals and sets.
Total accumulated distance ranges from 1500-8000m.
What is a lactate tolerance session?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Maurten Bicarb System
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
20-70min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
Intervals of 2-4 min in duration at 3-10k pace with 2-3 min recovery periods in between. Typical sessions are :4-8 x 800m or two sets of 6 x 400m with 30-60s and 2-3 min recovery in between intervals and sets. This method is more specific for track runners than marathoners.
What is VO2 Max?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
20-70min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
Intervals of 3-15 min duration at an intensity around half-marathon pace or slightly faster.
Typical sessions could be:
6-10 x 1000m with 1 min recovery,
4-8 x 2000m with 1-2 min recovery,
3-5 x 5000m with 1000m easy jog in between.
A runner can accumulate more total time compared to a continuous threshold run.
What is interval training?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
20-70min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
The session starts like an easy run.
From halfway onwards the pace gradually increases. Towards the end of the session pace increases to half-marathon or slightly past it. This equates to a negative split — when the second half is run faster than the first.
What is a progressive run?
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 100
Main set
45-90min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Cool down
10-30 min
Nothing
An unstructured run of varying pace — a mix of fast and slow.
The pacing variations are determined in-the-moment by the athlete’s feelings, rhythms, and the terrain.
What is a Fartlek training session?
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
30-60min
Nothing
Cool down
10-30 min
Nothing
Low-intensity, steady-state uphill running at gradients of 3-6%. No fueling required during the main set or cool down.
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
20-45min
Nothing
Cool down
10-30 min
Nothing
A sustained run at moderate intensity or a little slower than the race pace you are training for.
The session should not be extremely fatiguing or exhausting. No fueling required during the main set or cool down.
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
20-50min
Nothing
Cool down
10-30 min
Nothin
40-120 min for track runners
70-160 min for long-distance runners
What is a long run?
Low intensity running that’s slower than marathon pace, but not necessarily constant for the whole session. More commonly used for marathon training plans.
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
Nothing
Main set
40-160min
Per hour:
1 x Gel 160 or
1 x Gel 100 Caf 100 or
1x Gel 100
Cool down
10-30 min
Nothing
What is an Easy run?
Low-intensity running — slower than marathon pace.
Commonly used as supplementary to a main training session or as light recovery.
The low intensity does not typically require sports nutrition for fueling. If a long period has passed since eating then a light snack or Gel 15-30 minutes before could be helpful.
In hot conditions it is advised that athletes sip water.
Do I need to fuel every training session with sports nutrition?
Recommended strategy
Pre-exercise
1-4 hours before
Nothing
Warm-up
10-30min
Nothing
Main set
30-70min
Nothing
Cool down
10-30 min
Nothing
Recommended strategy
Preloading
The day before
1 x Drink Mix 320 or
1 x Solid 160
Pre-race
1-4 hours before
1 x Drink Mix 160 or
1 x Solid 160
During the race
Aim for 30-60 grams of carbohydrates per hour.
1 x Drink Mix 160 = 40g
2 x Gel 100 = 50g
1 x Drink Mix 160 and 1 x Gel 100 = 65g
Based on two (2x Gel160) to three (3x Gel100) gels in total, equivalent to 75-80g of carbohydrates total:
Sub75 min = 3:33 min/km = 60-64 g/h
Sub90 min = 4:16 min/km = 50-53 g/h
Sub105 min = 4:59 min/km = 43-46 g/h
Sub120 min = 5:40 min/km = 38-40 g/h
Sub135 min = 6:24 min/km = 33-36 g/h
Recommended strategy
Preloading
The day before
Nothing
Pre-race
1-4 hours before
1 x Drink Mix 160 or
1 x Solid C 160
During warm-up
15-45 min before
1 x Gel 100 Caf 100 or
1 x Gel 100 or
1 x Gel 160
During the race
2 x Gel 100 or
1 x Gel 160
3:00 min/km = 15 min or 30 min
3:30 min/km = 17:30 min or 35 min
4:00 min/km = 20 min or 40 min
4:30 min/km = 22:30 min or 45 min
5:00 min/km = 25 min or 50 min
6:00 min/km = 30 min or 60 min
Recommended strategy
Preloading
The day before
Nothing
Pre-race
1-4 hours before
1 x Drink Mix 160 or
1 x Solid 160
During warm-up
15-45 min before
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
During the race
Nothing
Based on five (GEL160) to seven (GEL100) GELs in total - or 175-200g of carbohydrate:
Sub2:30 = 3:33 min/km = 70-80 g/h = 1x every 20 min
Sub3:00 = 4:16 min/km = 58-67 g/h = 1x every 25 min
Sub3:30 = 4:59 min/km = 50-57 g/h = 1x every 30 min
Sub4:00 = 5:40 min/km = 44-50 g/h = 1x every 35 min
Sub4:30 = 6:24 min/km = 39-44 g/h = 1x every 40 min
Recommended strategy
Preloading
The day before
1 x Drink Mix 320 and
1 x Solid 160
Pre-race
1–4 hours before
1 x Drink Mix 160 and
1 x Solid 160
During warm-up
15 min before
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
During the race
Six Gels, one every 6k
Different options.
6 x Gel 100 or
2 x Gel 100 Caf 100 and 4 x Gel 100 or
4 x Gel 160
In this session riders will test their FTP capacity, performed using a ramp test — gradually increase power until exhaustion to estimate FTP.
What is an FTP test?
Recommended strategy
Pre-exercise
1-4 hours before
1 x Drink Mix 160 or
1 x Solid C 160
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
30-70min
Nothing
Cool down
10-30 min
Nothing
In this sessions riders will simulate a time trial (for triathletes) or a breakaway.
Main set includes 3 x 15 min at 84-97% of FTP.
Rest 5 min in between sets.
What is an FTP test?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
Nothing
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
60min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
Main set includes 6 x 3 min at 115-120% of FTP and 20-30% of FTP during 3 min rest period.
What is an FTP test?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
Nothing
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
36min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
In this sessions riders will simulate the punchy efforts often arising in cycling races.
Main set includes 4 x 5 min of 40/20 sec alternating efforts between 120-130% of FTP and 20-30% of FTP. Rest 10 min in between sets.
What is an FTP test?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
Nothing
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
60min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
In this sessions riders will increase the ability to withstand accumulated levels of lactate.
Main set includes:
4 x 5 min of 30/30 sec alternating efforts between 90-95% of FTP and 110-120% of FTP. Rest 10 min in between sets.
What are over-unders?
What is an FTP Test?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Maurten Bicarb System
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
60min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
In this session the rider will prepare for the summit finish climb. Climb fast by alternating pace and build up to attacks. It’s also a great opportunity to train the fueling strategy for a race.
Main set includes 3 x 15 min sets with 10 min in between sets:
First 60 seconds at 110% of FTP, followed by 240 seconds at 95% of FTP.
Repeat three times to complete 1 set.
What is an FTP test?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
Nothing
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
40min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
Sprinters on the road use a cadence around 110 rpm when they start their sprinting and accelerate to 120 rpm.
At other points during the session, cadence is kept around 85-100 rpm
Main set includes two 4 x 10 second sprints with 5 min between and 20 min rest in between sets
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Solid 160 or
1 x Solid C 160
Warm-up
10-30min
Nothing
Main set
60min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
In this session the rider will prepare for longer climbs including maintaining VO2 Max for longer periods
What is VO2 Max?
Main set includes 5 x 5 min (5 min rest in between)
First 90 seconds at 120% of FTP, followed by
210 seconds at 105% of FTP
What is an FTP test?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Maurten Bicarb System
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
50min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
Flemish classics includes climbs that are short, steep and ridden close to full effort all the time. Lots of curves and crosswinds on narrow roads. Intense race with punchy climbs.
Main set includes: 6 x 2 min (5 min rest in between)
First 30 seconds attack at 150% of FTP, followed by
90 seconds at 120% of FTP
What is an FTP test?
Source: Haugen et al., 2022
Recommended strategy
Pre-exercise
1-4 hours before
1 x Maurten Bicarb System
Warm-up
10-30min
1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100
Main set
40min
1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100
Cool down
10-30 min
Nothing
Low-intensity cycling — slower than race pace.
Commonly used as supplementary to a main training session or as light recovery.
The low intensity does not typically require sports nutrition for fueling. If a long period has passed since eating then a light snack or Gel 15-30 minutes before could be helpful.
In hot conditions it is advised that athletes sip water.
Do I need to fuel every training session with sports nutrition?
Recommended strategy
Pre-exercise
1-4 hours before
Nothing
Warm-up
10-30min
Nothing
Main set
30-70min
Nothing
Cool down
10-30 min
Nothing
Recommended strategy
Preloading
The day before
Nothing
Pre-race
1–4 hours before
Nothing
During the race
Aim for 30-60g of carbohydrates per hour.
1 x Drink Mix 160 = 40g
1 x Gel 100 CAF 100 and 1 x Gel 100 = 50g
1 x Drink Mix 160 and 1 x Gel 100 = 65g
Recommended strategy
Preloading
The day before
1 x Drink Mix 160 or
1 x Solid 160
Pre-race
1–4 hours before
1 x Drink Mix 160 or
1 x Solid C 160
During the race
Aim for 30-60g of carbohydrates per hour.
1 x Drink Mix 160 = 40g
1 x Gel 100 CAF 100 and 1 x Gel 100 = 50g
1 x Drink Mix 160 and 1 x Gel 100 = 65g
Recommended strategy
Preloading
The day before
1 x Drink Mix 320 or
1 x Solid 160
Pre-race
1 – 4 hours before
1 x Drink Mix 160 or
1 x Solid C 160
During the race
Aim for 60-90g of carbohydrates per hour.
1 x Drink Mix 160 and 1 x Gel 100 = 65g
1 x Drink Mix 320 Caf 100 = 80g
1 x Drink Mix 160 and 1 x Gel 100 Caf 100 and 1 x Gel 100 = 90g