Glycogen is the body’s primary fuel for endurance performance. Athletes who deplete glycogen stores during long or intense sessions face fatigue, reduced power output, and the dreaded “hitting the wall.” The Glycogen Depletion Estimator helps calculate how much glycogen is consumed in a workout and how much remains in the body.
Understanding glycogen depletion is key to planning nutrition strategies for endurance sports. By monitoring glycogen usage, athletes can avoid premature fatigue, fuel properly during long efforts, and optimize their recovery. This is especially important for marathons, triathlons, and long cycling events.
| Workout | Duration | Typical Depletion |
|---|---|---|
| Easy Run | 30–60 min | 10–20% stores |
| Tempo Run | 60–90 min | 30–50% stores |
| Long Ride | 2–4 h | 40–70% stores |
| Marathon Race | 2.5–4+ h | 80–100% stores |
| Athlete | Sport | Event | Notes |
|---|---|---|---|
| Eliud Kipchoge | Marathon Running | Sub-2 Marathon | Perfect fueling strategy to delay depletion |
| Chris Froome | Cycling | Tour de France | Careful carb intake during mountain stages |
| Jan Frodeno | Triathlon | Ironman | Mix of gels and drinks to sustain glycogen |
| Haile Gebrselassie | Marathon Running | Berlin Marathon | Classic negative split fueling approach |
| Chrissie Wellington | Triathlon | Ironman Kona | High-carb fueling, crucial in hot conditions |