PHYSIOLOGY & ENDURANCE LAB
Nutrition, Physiology & Rehab Station
Understand your physiology from the inside out: Race day carb and hydration planning, Zone 2 heart rate optimization, interactive injury diagnosis, and What-If simulation.
Race Fueling & Hydration Calculator (Energy Gel & Water Plan)
Accurately calculate your Carbs, Hydration, and Electrolyte requirements for race day.
⏱️ Race Fueling Timeline by Distance
Always chase your Gel with 100-150ml of plain water at aid stations. Avoid drinking sweet electrolyte fluids immediately after gels to prevent gut overload.
Heart Rate Zones Configuration & Results
Select a calculation formula to determine your personal training zones.
Runner Health & Energy Metrics
Calculate your Body Mass Index (BMI), Basal Metabolic Rate (BMR), and estimated running calorie expenditure.
Runner's Injury Map & Evidence-Based Recovery Guide
Explore 10 common running pain points: Early signs, safe training distribution (Traffic Light Protocol), and footwear guidance to reduce mechanical strain. Note: Educational reference only; does not replace diagnosis or treatment by a licensed physician or physiotherapist.
Biometrics & Running Stress Metrics Explained
Measures workout physiological stress based on duration and intensity (Pace / HR). 100 rTSS corresponds to 1 hour of maximal threshold running effort.
The 'feels-like' temperature combining ambient air temperature and relative humidity. High humidity inhibits evaporative cooling, elevating core body temperature and cardiac load.
The upward creep in heart rate over time despite maintaining a constant pace, driven by fluid loss, thermal stress, and muscle fatigue.
Estimated hours required for complete neuromuscular and systemic recovery based on training stress (TSS), age, and prior sleep quality.
1. Biometrics & Baseline Fitness
2. Multi-Variable What-If Modifiers
3. Simulated Run Prediction & Biometrics
BASELINE WORKOUT PLAN
SIMULATED WHAT-IF SCENARIO
- Workout is within optimal physiological zone; body ready to adapt.
Frequently Asked Questions About Nutrition & Physiology
Evidence-backed answers on race fueling, Zone 2 training, and biomechanical rehabilitation.
How many energy gels do you need for a Half Marathon and Full Marathon?
The human body stores enough glycogen for roughly 60–90 minutes of running. For a Half Marathon (1h45 – 2h30), runners typically consume 3–4 gels (every 40–45 minutes, starting around km 6-7). For a Full Marathon (3h30 – 5h00), budget 6–8 gels combined with electrolytes to supply 45g–60g of carbs per hour to mitigate late-race fatigue.
What is Heart Rate Zone 2 and how is the Karvonen formula calculated?
Zone 2 (around 60%–70% of HRmax, or using Karvonen Heart Rate Reserve: HRrest + (HRmax - HRrest) * 60-70%) is your baseline aerobic zone. In this zone, fat oxidation dominates over glycogen consumption, strengthening cardiac capillary networks and aerobic endurance.
Why must energy gels always be swallowed with plain water?
Energy gels have a concentrated carbohydrate solution. Chasing them with 100ml–150ml of plain water prevents gastric distress and helps rapidly diffuse sugars into the bloodstream.
What is the immediate protocol for shin splints or Achilles tendon pain?
Apply the RICE protocol: Rest, Ice (15-20 min), Compression, and Elevation. Temporarily cease high-impact speedwork, cross-train with swimming or cycling, and inspect shoe cushioning wear before resuming training.