Nutrition & Fueling Logic
Understand how Coach Watts calculates your carbohydrate and energy needs.
Coach Watts uses a dynamic metabolic engine to ensure you are properly fueled for every training session. Our logic adapts to your workout intensity, training phase, and personal sensitivity.
The 3-State Fueling Model
We categorize your training sessions into one of three "Fuel States" based on their Intensity Factor (IF). Each state has a specific carbohydrate target (grams per kilogram of body weight).
| Fuel State | Label | Intensity (IF) | Carb Target (g/kg) | Description |
|---|---|---|---|---|
| State 1 | Eco | < 0.65 | 0.0 - 1.0 | Low-intensity recovery or endurance. Focus on fat oxidation. |
| State 2 | Steady | 0.65 - 0.85 | 1.0 - 2.5 | Moderate intensity, tempo, or long steady-state efforts. |
| State 3 | Performance | > 0.85 | 2.5 - 4.5 | High-intensity intervals, threshold work, or racing. |
!TIPWhat is Intensity Factor (IF)? It's the ratio of your Normalized Power (or Pace) to your Functional Threshold (FTP). An IF of 1.0 means you are working exactly at your threshold.
Personalizing Your Targets
Fueling Sensitivity
Every athlete responds differently to carbohydrates. You can adjust your Fueling Sensitivity in your Nutrition Settings (ranging from 0.5x to 1.5x) to scale these global targets to your specific needs.
Basal Metabolic Rate (BMR)
We calculate your daily energy baseline using the Mifflin-St Jeor equation, which considers your age, height, weight, and gender. This ensures your "Rest Day" calories are accurate before any exercise is added.
Training Phases
Your current training phase acts as a preset for your macro baselines:
- Base: Prioritizes aerobic efficiency with a lower carbohydrate ceiling.
- Build: Balanced targets to support increasing training load.
- Race: Maximum carbohydrate availability to support peak intensity and glycogen loading.
How Fueling Windows Work
Coach Watts doesn't just give you a daily total; it structures your intake around your workout:
- PRE-Workout: Priming your glycogen stores.
- INTRA-Workout: Sustaining blood glucose during the effort (for sessions > 90 mins).
- POST-Workout: Optimizing recovery and muscle protein synthesis.
Note: On Rest Days, the system maintains your daily baseline but removes specific workout fueling windows.