Free calculator

Route Time & Fueling Calculator

Upload a GPX or FIT route, set your FTP and weight, and get a predicted ride time segment by segment — or set a goal time and see what effort it takes. Plus TSS, calories, wind, drafting, rest stops, and how many carbohydrates per hour to eat. The elevation profile is smoothed into sections of near-constant grade before the physics runs.

Rider (applies to all segments)

FTP (watts) Rider weight (kg) Bike weight (kg) Temperature (°C)

Tires

Riding position

Group riding (drafting) Ride in a paceline

Advanced — wind, stops, splits, climbing

Head wind (kph) Start time (optional) Rest stop every (min, 0 = none) ...for (min)

Wind is head wind — negative is a tail wind. A start time adds a finish clock and per-segment arrival times.

Pace — 78% of FTP (156 W base power)

Tempo

The pacing model rides climbs about 10% harder than base power, soft-pedals gentle descents, and coasts steep ones.

Route file

Click to upload a GPX or FIT file Routes or activities exported from Strava, Garmin, Wahoo, Komoot, RideWithGPS… (max 25 MB)

Single-setup speed & power calculator Drafting calculator Compare two bike setups side by side Bike gear ratio calculator

Frequently asked questions

How does this calculator estimate ride time from a GPX or FIT file?

The elevation profile is resampled, smoothed to remove GPS noise, and merged into segments of near-constant grade — a new segment starts whenever the grade shifts by more than about 1.5% (so a climb that eases from 6% to 3% becomes two segments). For each segment, a physics model balances your power against gravity, aerodynamic drag, and rolling resistance to predict speed, using a pacing model based on your FTP: slightly harder on climbs, soft-pedaling on gentle descents, and coasting on steep ones.

How many carbohydrates should I eat per hour of cycling?

Sports nutrition research recommends 30–60 g of carbohydrate per hour for rides lasting 1–2.5 hours, and 60–90 g/h for longer rides. Elite racers train their gut to absorb 90–120 g/h using glucose-fructose mixes. Under about 45–60 minutes, no in-ride fueling is needed. This calculator scales the recommendation to your predicted ride duration and intensity.

What are Intensity Factor (IF) and Training Stress Score (TSS)?

Intensity Factor is your normalized power divided by your FTP — an IF of 0.75 means you rode at 75% of your threshold. Training Stress Score combines intensity and duration into one workload number: one hour ridden exactly at FTP equals 100 TSS. Rides under 150 TSS typically need a day or less of recovery; over 300 TSS may need several. Read more in our guide on what TSS is and how to use it.

Which route files are supported?

GPX files with elevation data (exported from Strava, Komoot, RideWithGPS, Garmin Connect, and most planning apps) and FIT files (courses or recorded activities from Garmin, Wahoo, and similar head units). The file is processed in your session and is not stored.

Why might my actual ride time differ from the prediction?

By default the model assumes steady pacing with no wind, no stops, and no drafting — all three are options: set a head wind, add café stops, or enable "Ride in a paceline" in the rider settings. Real rides also bring traffic lights, group riding, and road surfaces that change rolling resistance. Treat the prediction as a well-informed baseline — most riders land within about 5–10% of it on solo, non-stop rides.