Performance Lab : Free Tools
Endurance Athlete Tools
The Beetroot Pro® Performance Lab is a free suite of 13 calculators for endurance athletes: sodium and hydration targets, race-day carb fueling, caffeine dose and taper, DIY sports drink recipes, heat acclimation protocols, 14-day Endurance360 loading, and personalized 7-day race blueprints. Every tool is built on published sports science. No account required.
Free calculators and protocol builders built on published sports science. No account required.
Carb Fueling Plan
Calculate per-hour carbohydrate targets and product combinations for events over 90 minutes.
DIY Sports Drink Powder Mix
Build your own sports drink powder mix from bulk dry ingredients. Same workflow as Gatorade, Tailwind, or Skratch: measure, mix, scoop, shake. 4 carb profiles, 5 dry-powder flavors, custom drink name on the printable label. Save 70%+ vs Maurten 320, SiS Beta Fuel, Tailwind.
DIY Pre-Workout Formula Builder
Build a custom endurance pre-workout from bulk raw powders. Pick your goal (oxygen economy, lactic buffer, CNS shield, or mitochondrial), event type, and caffeine level. Exact gram weights, per-ingredient timing guide, annual cost vs Transparent Labs and Legion Pulse. Free formula; $5 Pro Bundle adds race-week calendar, sachet labels, and shopping list.
Sodium Calculator
Calculate your hourly sodium and fluid targets based on sweat history, body weight, and race conditions. Salty sweater or average sweater, know your number.
Caffeine Timing
Pre-race acute dose, mid-race top-up schedule, and 3-day or 7-day race-week taper protocol calibrated to body weight, habit, and sensitivity.
LOTOJA Pacing Calculator
Target finish time in, leg-by-leg arrival times at each LOTOJA feed zone out. Cutoff gap analysis for the 200+ mile Logan to Jackson race.
Race Blueprint
Build a personalised pre-race, race-day, and recovery protocol based on your event distance and goals.
Race Week Plan
A 14-day training and nutrition plan with nitrate loading schedule, sport-specific taper, and exact timing for your final pre-race dose.
Performance Calculator
See how many minutes a 1 to 2% oxygen cost reduction saves on your specific marathon, century ride, or triathlon finish time.
E360 Loading Plan
Generate a personalised Endurance360 loading schedule based on your event date.
Adaptogen Timing Guide
When to take rhodiola and cordyceps, how to cycle rhodiola on and off, the 12-week adaptation timeline, and daily timing rules.
Cramp Type Quiz
Identify your cramp archetype in 5 questions and get a protocol targeting the neuromuscular root cause.
Hydration Audit
Convert a weigh-in test into a measured sweat rate. Validate the body-weight estimate against your real number and hand it off to the sodium calculator in one click.
Heat Acclimation Planner
A 10 to 14 day heat protocol with per-session core temperature, fluid, and sodium targets. Race-day pre-cooling included.