> ~/fuelwright

Integration

Nutrition for your intervals.icu training

intervals.icu knows what you're training. Fuelwright turns it into what to eat: a calorie and macro target for every day, carbs per hour for every session, and an hour-by-hour plan for the gels, bottles, and chews to carry.

What syncs from intervals.icu

Connect once and Fuelwright reads your intervals.icu calendar and activities each time you open your week, with a sync button for when you want the latest straight away. A completed activity is matched to the workout it was planned as, so a day's targets move from the plan to what you actually did.

Planned workouts
  • Sport: swim, ride, or run
  • Duration and planned distance
  • Planned training load (TSS)
  • A structured workout's power targets
Completed activities
  • Duration and distance
  • Training load
  • Average power and work (kJ)
  • The device's calorie figure and average heart rate
Wellness
  • Weigh-ins, from a smart scale, Garmin, or entered by hand
  • Fitness, fatigue, and form (CTL, ATL, TSB)

Activities from anything connected to your intervals.icu account, such as Garmin, Wahoo, or Zwift, come through the same way. Sessions that aren't on intervals.icu can be added by hand.

From a planned workout to what to eat

  1. Intensity from the plan. A planned workout's training load and duration give its intensity factor: IF = √(TSS ÷ (100 × hours)).
  2. Energy from intensity. For a ride, IF × your FTP gives the average power, and power × time gives the work in kJ and the calories. Runs use distance and body weight, and swims use intensity against your own threshold. A completed ride uses its measured power instead.
  3. Carbs per hour. Intensity sets how much of that energy comes from carbohydrate, and the session's length sets how much of it to replace while you're going. Try it with the carbs per hour calculator.
  4. The day's calories and macros. Each session's calories, less the resting calories you'd have burned anyway, go on top of your baseline. Protein and fat are set from body weight, and carbohydrate gets the rest, split across your meals.
  5. A fueling plan. Each session gets an hour-by-hour plan from a kit in your Pantry: which bottles to sip and when to take each gel, with glucose-only fuel flagged above 60 g/hr and caffeine kept for the second half.

The calories burned cycling calculator shows the energy step on its own.

Your weight, checked against the math

Weigh-ins recorded in intervals.icu wellness come in alongside your workouts, and the weight trend shows whether your calories actually fit: if you're steadily losing or gaining when you meant to hold, the targets are off, and you'll see by how much.

How to connect intervals.icu

  1. In intervals.icu, open Settings and find your API key in the Developer section.
  2. In Fuelwright, open Settings and paste the key into the intervals.icu panel.
  3. Open your Weekly Plan. Your week syncs in straight away.

Your key is never shown again after you connect it, and you can disconnect from the same panel at any time.

Free

Every feature is free right now: the intervals.icu sync, the weekly plan, every day's calorie and macro targets, training load, the food log, a fueling plan for every workout, the Pantry, and past weeks.