StemNotes reads each block of your planned session and works out how hard it is against your CP. The harder the block, the more of your energy comes from carbohydrate, so a threshold block gets more grams per hour than an endurance one.

By default we use normalised power (NP) for every block. NP weights the hard efforts, so a set of 4 × 10 minutes at threshold gets the carbs those efforts burn, not the carbs of the average.

Prefer Hybrid? Change it in Settings › Metrics › Power mode. Hybrid uses NP to judge how hard a block is, so how much of your energy comes from carbohydrate, and average power for how much energy you burn. Steady rides come out the same. Interval sessions get a little less.

What goes into your plan:

• The workout's blocks and duration, from TrainingPeaks, intervals.icu or a workout you describe.

• Current CP and training status, in Settings › Metrics.

• Max carbs per hour, your gut limit. No hour of the plan goes above it.

• Feed interval. You eat once per interval, at the middle of it.

• The rest of that day's riding. A short session on a big day gets more than the same session on its own.

The fuel type follows the effort: bars and chews at easy efforts, gels and drink when it's hard.

When another session changes a plan, you get a notice: "Fuel plan updated: [session] on [day] is now 80 g (was 60 g)."