Carbohydrate Recommendations

Vekta calculates a carbohydrate target for every generated session, based on the athlete's own physiology, so athletes know how much to fuel before they start.

• When you create a session: Vekta pre-fills a carbohydrate recommendation in grams per hour (g/h) as soon as the workout structure is generated.

• On the calendar card: The recommendation also shows on the session's calendar card, so athletes can check it without opening the workout.

The target combines two metrics Vekta already produces for every session: Vekta Volume, the total work demand normalised for body weight, and Vekta Intensity, how hard that work is for that specific athlete, scaled to their Critical Power, W′ and Pmax.

This is why two athletes can do the identical session and get different numbers. The same power output places a different physiological demand on each of them, and the recommendation follows that demand, not the raw watts. Learn more about Vekta Volume and Intensity here.

Because Volume and Intensity are drawn from the athlete's current training zones, the recommendation updates automatically as fitness changes. No separate test is needed.

Recommendations run from around 10 to 20 g/h for easy or recovery sessions up to a ceiling of 120 g/h for the hardest efforts. The model calculates a precise figure and rounds it to a practical amount, since fuelling is carried in gels, bars and bottles rather than measured to the gram.

Fine-tune it

The pre-filled figure is a starting point, not a fixed prescription. Coaches and athletes can override it on any session, in steps of 10 g/h.

Account for what they've already eaten

The recommendation is based on the session alone. It doesn't know whether the athlete has just eaten. If they've had a substantial pre-ride meal, especially in the hour or two before starting, treat the figure as a ceiling rather than a target, and reduce it to reflect what's already on board.

Learn more about creating a workout here.