Your first fuel plan
Four details in setup decide your plans: CP, training status, your gut limit and how often you eat.
After you connect a calendar, the Metrics screen asks for:
Setting | What it means | If you leave it |
|---|---|---|
Training status | Amateur, Inter or Pro, Men or Women. Sets how much of your energy comes from carbohydrate. | Inter Men |
Current CP | Your critical power in watts. Session power targets are worked out against it. | 250 W |
Max carbs per hour (g) | Your gut limit. No feed plan goes above it. | 120 g (range 30–210) |
Feed interval | How often you eat: every 20, 30 or 60 minutes. | 30 mins |
Power mode | Which power figure sets your carbs: NP or Hybrid. | NP |
Round feeds to | Each feed rounds to 5 g or 10 g. The difference carries into the next feed, so the ride total stays the same. | 5 g |
Don't know your CP? Tap Calculate it here and enter two to four maximal efforts: a short one (3–5 minutes) and a longer one (12–20 minutes) work best. Or download our test workout from stemnotes.io/apps and ride it.
Next, the Your fuel screen lists common gels, chews, bars and drink mix, all starred. Unstar what you don't use and add your own. Every plan is built from your starred items.
Then add your name and details, choose a plan, and your Fuel Calendar opens with this week’s sessions. If you set Biological Sex to Female, setup also asks about your cycle first. See Fuelling around your cycle.