0
0
0

Total :

Adjusted Time:

Adjusted 0° Yaw CdA:

(racing)

(climbing)

You or your coach could leave notes here about this specific race plan. For example you might want to remind yourself not to over do it on the way out since the Advanced Weather shows some steady head winds on the return back to Kailua.
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:55 00:03:55 1.17 mi 1.17 mi +0.67 % 17.88 mph 195 watts
#2 00:00:12 00:04:08 0.06 mi 1.23 mi +0.49 % 18.57 mph 193 watts
#3 00:02:40 00:06:48 0.62 mi 1.85 mi +3.14 % 13.93 mph 219 watts
#4 00:00:18 00:07:07 0.09 mi 1.94 mi +0.80 % 16.39 mph 193 watts
#5 00:00:12 00:07:19 0.07 mi 2.01 mi -2.16 % 19.74 mph 145 watts
#6 00:00:36 00:07:55 0.31 mi 2.32 mi -5.71 % 30.96 mph 108 watts
#7 00:01:13 00:09:09 0.52 mi 2.84 mi -0.66 % 25.43 mph 167 watts
#8 00:06:22 00:15:32 1.81 mi 4.65 mi +2.28 % 17.03 mph 213 watts
#9 00:04:03 00:19:35 1.76 mi 6.41 mi -2.31 % 26.04 mph 152 watts
#10 00:01:27 00:21:03 0.53 mi 6.94 mi +0.07 % 21.54 mph 185 watts
#11 00:02:41 00:23:44 0.46 mi 7.40 mi +4.83 % 10.36 mph 226 watts
#12 00:01:35 00:25:20 0.67 mi 8.07 mi -2.55 % 25.20 mph 149 watts
#13 00:00:36 00:25:56 0.22 mi 8.29 mi +0.85 % 21.86 mph 198 watts
#14 00:05:08 00:31:05 1.80 mi 10.09 mi -0.41 % 20.93 mph 179 watts
#15 00:08:03 00:39:09 2.44 mi 12.53 mi +0.62 % 18.19 mph 195 watts
#16 00:02:41 00:41:50 0.81 mi 13.34 mi +0.78 % 18.10 mph 197 watts
#17 00:10:11 00:52:02 3.44 mi 16.78 mi +0.01 % 20.24 mph 186 watts
#18 00:00:23 00:52:26 0.13 mi 16.91 mi +1.03 % 19.06 mph 198 watts
#19 00:01:56 00:54:22 0.40 mi 17.31 mi +3.59 % 12.34 mph 221 watts
#20 00:03:48 00:58:11 1.17 mi 18.48 mi +0.79 % 18.45 mph 196 watts
#21 00:01:44 00:59:56 0.66 mi 19.14 mi -0.76 % 22.81 mph 172 watts
#22 00:00:34 01:00:30 0.30 mi 19.44 mi -5.13 % 31.76 mph 117 watts
#23 00:02:13 01:02:43 0.80 mi 20.24 mi +0.66 % 21.71 mph 193 watts
#24 00:02:28 01:05:12 0.84 mi 21.08 mi +0.55 % 20.41 mph 191 watts
#25 00:03:57 01:09:09 1.11 mi 22.19 mi +1.95 % 16.85 mph 209 watts
#26 00:00:18 01:09:27 0.08 mi 22.27 mi +2.34 % 16.16 mph 213 watts
#27 00:01:18 01:10:46 0.55 mi 22.82 mi -1.76 % 25.03 mph 154 watts
#28 00:05:41 01:16:28 2.07 mi 24.89 mi +0.20 % 21.82 mph 185 watts
#29 00:01:03 01:17:32 0.54 mi 25.43 mi -3.67 % 30.74 mph 128 watts
#30 00:00:44 01:18:16 0.43 mi 25.86 mi -4.19 % 34.98 mph 123 watts
#31 00:04:07 01:22:24 1.66 mi 27.52 mi -0.46 % 24.16 mph 175 watts
#32 00:00:34 01:22:58 0.19 mi 27.71 mi +1.69 % 19.60 mph 207 watts
#33 00:01:56 01:24:55 0.84 mi 28.55 mi -1.74 % 25.87 mph 157 watts
#34 00:02:47 01:27:42 0.89 mi 29.44 mi +1.30 % 19.02 mph 201 watts
#35 00:00:40 01:28:23 0.21 mi 29.65 mi +0.81 % 18.94 mph 194 watts
#36 00:03:54 01:32:18 1.51 mi 31.16 mi -0.47 % 23.17 mph 175 watts
#37 00:04:06 01:36:24 1.31 mi 32.47 mi +1.27 % 19.13 mph 201 watts
#38 00:00:27 01:36:51 0.13 mi 32.60 mi +2.34 % 17.26 mph 215 watts
#39 00:03:32 01:40:23 1.29 mi 33.89 mi +0.04 % 21.95 mph 181 watts
#40 00:01:24 01:41:48 0.30 mi 34.19 mi +4.37 % 12.97 mph 229 watts
#41 00:01:24 01:43:12 0.69 mi 34.88 mi -3.36 % 29.37 mph 131 watts
#42 00:01:30 01:44:43 0.48 mi 35.36 mi +2.93 % 19.03 mph 249 watts
#43 00:00:20 01:45:03 0.08 mi 35.44 mi +3.93 % 13.88 mph 225 watts
#44 00:00:53 01:45:57 0.38 mi 35.82 mi -2.57 % 25.24 mph 141 watts
#45 00:00:57 01:46:55 0.36 mi 36.18 mi +1.23 % 22.51 mph 200 watts
#46 00:01:40 01:48:36 0.46 mi 36.64 mi +2.48 % 16.39 mph 216 watts
#47 00:00:56 01:49:32 0.49 mi 37.13 mi -4.34 % 31.16 mph 119 watts
#48 00:01:25 01:50:58 0.52 mi 37.65 mi +1.58 % 21.99 mph 204 watts
#49 00:00:37 01:51:35 0.13 mi 37.78 mi +5.05 % 12.37 mph 230 watts
#50 00:00:57 01:52:33 0.36 mi 38.14 mi -1.44 % 22.46 mph 155 watts
#51 00:01:32 01:54:06 0.36 mi 38.50 mi +4.21 % 13.84 mph 227 watts
#52 00:02:07 01:56:14 0.66 mi 39.16 mi +1.18 % 18.45 mph 198 watts
#53 00:01:13 01:57:27 0.54 mi 39.70 mi -1.81 % 26.78 mph 150 watts
#54 00:00:20 01:57:48 0.19 mi 39.89 mi -3.76 % 31.92 mph 124 watts
#55 00:00:51 01:58:39 0.27 mi 40.16 mi +3.43 % 19.13 mph 222 watts
#56 00:01:30 02:00:09 0.84 mi 41.00 mi -4.68 % 33.67 mph 117 watts
#57 00:01:09 02:01:19 0.58 mi 41.58 mi -1.16 % 29.97 mph 159 watts
#58 00:03:22 02:04:42 1.25 mi 42.83 mi +0.43 % 22.29 mph 187 watts
#59 00:00:43 02:05:25 0.10 mi 42.93 mi +9.33 % 8.57 mph 239 watts
#60 00:02:17 02:07:43 0.76 mi 43.69 mi +0.48 % 19.86 mph 188 watts
#61 00:01:08 02:08:51 0.20 mi 43.89 mi +6.31 % 10.57 mph 235 watts
#62 00:02:20 02:11:11 0.95 mi 44.84 mi -1.05 % 24.41 mph 162 watts
#63 00:01:37 02:12:48 0.43 mi 45.27 mi +3.15 % 15.74 mph 219 watts
#64 00:02:38 02:15:27 1.04 mi 46.31 mi -0.53 % 23.65 mph 172 watts
#65 00:00:36 02:16:04 0.25 mi 46.56 mi -0.13 % 24.15 mph 179 watts
#66 00:02:48 02:18:53 0.83 mi 47.39 mi +2.04 % 17.62 mph 211 watts
#67 00:01:11 02:20:05 0.55 mi 47.94 mi -2.35 % 27.47 mph 144 watts
#68 00:03:54 02:23:59 1.42 mi 49.36 mi +0.61 % 21.86 mph 190 watts
#69 00:00:30 02:24:30 0.13 mi 49.49 mi +4.30 % 14.95 mph 227 watts
#70 00:02:21 02:26:51 1.08 mi 50.57 mi -2.00 % 27.41 mph 149 watts
#71 00:02:48 02:29:40 1.02 mi 51.59 mi +0.72 % 21.70 mph 192 watts
#72 00:03:07 02:32:48 1.26 mi 52.85 mi -0.82 % 24.22 mph 167 watts
#73 00:00:44 02:33:33 0.28 mi 53.13 mi +0.41 % 22.22 mph 188 watts
#74 00:05:32 02:39:05 1.50 mi 54.63 mi +2.63 % 16.29 mph 248 watts
#75 00:00:27 02:39:33 0.10 mi 54.73 mi +4.30 % 12.60 mph 227 watts
#76 00:07:31 02:47:05 2.17 mi 56.90 mi +1.33 % 17.31 mph 201 watts
#77 00:01:45 02:48:50 0.48 mi 57.38 mi +2.55 % 16.26 mph 255 watts
#78 00:05:30 02:54:21 1.72 mi 59.10 mi +0.63 % 18.77 mph 195 watts
#79 00:00:37 02:54:58 0.29 mi 59.39 mi -4.33 % 28.07 mph 126 watts
#80 00:00:16 02:55:15 0.11 mi 59.50 mi +3.87 % 23.39 mph 223 watts
#81 00:01:21 02:56:37 0.35 mi 59.85 mi +2.39 % 15.40 mph 216 watts
#82 00:04:13 03:00:50 1.74 mi 61.59 mi -0.60 % 24.69 mph 171 watts
#83 00:01:09 03:01:59 0.53 mi 62.12 mi -2.36 % 27.56 mph 150 watts
#84 00:05:14 03:07:13 2.11 mi 64.23 mi -1.33 % 24.13 mph 168 watts
#85 00:03:37 03:10:51 1.66 mi 65.89 mi -2.69 % 27.41 mph 148 watts
#86 00:00:25 03:11:16 0.18 mi 66.07 mi -1.01 % 25.20 mph 173 watts
#87 00:04:17 03:15:34 1.31 mi 67.38 mi +0.70 % 18.27 mph 197 watts
#88 00:02:40 03:18:14 0.97 mi 68.35 mi -0.85 % 21.86 mph 174 watts
#89 00:04:21 03:22:35 1.10 mi 69.45 mi +2.10 % 15.17 mph 211 watts
#90 00:00:17 03:22:53 0.08 mi 69.53 mi +1.64 % 15.24 mph 206 watts
#91 00:04:05 03:26:59 1.52 mi 71.05 mi -0.98 % 22.31 mph 172 watts
#92 00:02:11 03:29:10 0.51 mi 71.56 mi +2.64 % 13.88 mph 215 watts
#93 00:01:56 03:31:07 0.79 mi 72.35 mi -2.20 % 24.27 mph 157 watts
#94 00:00:11 03:31:18 0.08 mi 72.43 mi -1.20 % 25.06 mph 169 watts
#95 00:00:52 03:32:10 0.28 mi 72.71 mi +0.71 % 19.19 mph 196 watts
#96 00:02:49 03:35:00 0.85 mi 73.56 mi +0.79 % 18.08 mph 198 watts
#97 00:00:15 03:35:15 0.08 mi 73.64 mi +0.24 % 18.59 mph 190 watts
#98 00:00:57 03:36:13 0.42 mi 74.06 mi -3.01 % 26.40 mph 142 watts
#99 00:00:08 03:36:22 0.07 mi 74.13 mi -4.22 % 29.92 mph 128 watts
#100 00:03:04 03:39:27 0.93 mi 75.06 mi +1.28 % 18.20 mph 204 watts
#101 00:00:21 03:39:49 0.16 mi 75.22 mi -6.18 % 27.15 mph 113 watts
#102 00:00:06 03:39:55 0.06 mi 75.28 mi -6.61 % 34.91 mph 106 watts
#103 00:02:04 03:42:00 0.82 mi 76.10 mi -0.64 % 23.69 mph 176 watts
#104 00:00:45 03:42:46 0.27 mi 76.37 mi -0.28 % 21.19 mph 181 watts
#105 00:02:38 03:45:24 1.04 mi 77.41 mi -1.15 % 23.57 mph 168 watts
#106 00:01:51 03:47:15 0.57 mi 77.98 mi +1.05 % 18.46 mph 199 watts
#107 00:04:58 03:52:14 0.83 mi 78.81 mi +5.10 % 10.01 mph 230 watts
#108 00:00:42 03:52:56 0.26 mi 79.07 mi -3.27 % 21.99 mph 144 watts
#109 00:02:41 03:55:37 0.71 mi 79.78 mi +1.87 % 15.79 mph 210 watts
#110 00:00:16 03:55:54 0.07 mi 79.85 mi +1.34 % 15.31 mph 207 watts
#111 00:01:46 03:57:40 0.57 mi 80.42 mi -0.37 % 19.37 mph 183 watts
#112 00:00:44 03:58:25 0.38 mi 80.80 mi -5.83 % 30.84 mph 121 watts
#113 00:01:19 03:59:45 0.42 mi 81.22 mi +1.52 % 18.85 mph 207 watts
#114 00:01:33 04:01:19 0.60 mi 81.82 mi -2.01 % 23.02 mph 160 watts
#115 00:02:38 04:03:57 0.50 mi 82.32 mi +3.73 % 11.36 mph 222 watts
#116 00:01:22 04:05:20 0.50 mi 82.82 mi -2.26 % 21.85 mph 159 watts
#117 00:00:49 04:06:09 0.31 mi 83.13 mi -1.25 % 22.44 mph 173 watts
#118 00:01:39 04:07:49 0.37 mi 83.50 mi +2.57 % 13.31 mph 215 watts
#119 00:01:20 04:09:09 0.54 mi 84.04 mi -3.10 % 24.36 mph 147 watts
#120 00:03:19 04:12:28 0.68 mi 84.72 mi +3.19 % 12.29 mph 219 watts
#121 00:00:19 04:12:48 0.07 mi 84.79 mi +2.28 % 12.80 mph 214 watts
#122 00:00:36 04:13:25 0.26 mi 85.05 mi -5.15 % 25.95 mph 124 watts
#123 00:07:22 04:20:47 2.66 mi 87.71 mi -0.66 % 21.67 mph 178 watts
#124 00:04:51 04:25:39 1.53 mi 89.24 mi +0.26 % 18.93 mph 190 watts
#125 00:00:24 04:26:03 0.14 mi 89.38 mi -1.01 % 20.22 mph 175 watts
#126 00:02:52 04:28:55 1.02 mi 90.40 mi -1.09 % 21.36 mph 175 watts
#127 00:03:02 04:31:58 0.78 mi 91.18 mi +1.52 % 15.44 mph 206 watts
#128 00:00:25 04:32:23 0.10 mi 91.28 mi +1.98 % 14.43 mph 211 watts
#129 00:02:29 04:34:53 0.84 mi 92.12 mi -0.96 % 20.33 mph 178 watts
#130 00:03:14 04:38:07 0.65 mi 92.77 mi +2.61 % 12.01 mph 215 watts
#131 00:00:46 04:38:54 0.26 mi 93.03 mi -2.42 % 20.34 mph 159 watts
#132 00:02:19 04:41:13 0.40 mi 93.43 mi +4.44 % 10.47 mph 226 watts
#133 00:03:22 04:44:35 0.61 mi 94.04 mi +3.48 % 10.95 mph 219 watts
#134 00:07:57 04:52:33 2.55 mi 96.59 mi +0.06 % 19.25 mph 189 watts
#135 00:00:31 04:53:04 0.11 mi 96.70 mi +4.13 % 13.06 mph 226 watts
#136 00:02:43 04:55:47 1.13 mi 97.83 mi -2.01 % 24.75 mph 158 watts
#137 00:02:26 04:58:14 0.92 mi 98.75 mi -0.67 % 22.68 mph 176 watts
#138 00:02:00 05:00:14 0.70 mi 99.45 mi -0.63 % 20.81 mph 181 watts
#139 00:01:32 05:01:46 0.27 mi 99.72 mi +4.77 % 10.38 mph 227 watts
#140 00:00:23 05:02:10 0.07 mi 99.79 mi +2.65 % 11.11 mph 214 watts
#141 00:02:35 05:04:45 0.70 mi 100.49 mi +0.79 % 16.30 mph 201 watts
#142 00:04:33 05:09:18 1.64 mi 102.13 mi -1.47 % 21.62 mph 171 watts
#143 00:00:15 05:09:34 0.09 mi 102.22 mi -0.99 % 21.51 mph 178 watts
#144 00:07:55 05:17:29 2.40 mi 104.62 mi +0.13 % 18.19 mph 191 watts
#145 00:05:35 05:23:04 1.84 mi 106.46 mi -0.51 % 19.73 mph 183 watts
#146 00:06:50 05:29:55 2.39 mi 108.85 mi -0.49 % 20.95 mph 180 watts
#147 00:04:10 05:34:05 1.29 mi 110.14 mi +0.65 % 18.46 mph 196 watts
#148 00:02:28 05:36:33 0.89 mi 111.03 mi -0.68 % 21.59 mph 178 watts
#149 00:01:35 05:38:09 0.59 mi 111.62 mi -1.61 % 22.34 mph 169 watts
#150 00:01:57 05:40:07 0.74 mi 112.36 mi -0.19 % 22.68 mph 178 watts
Totals 05:40:07 05:40:07 112.40 mi 112.40 mi NA 19.83 mph 189.14 watts
Normalized Power®, Training Stress Score® and Intensity Factor® are registered trademarks of TrainingPeaks, LLC.

Race Overview

Course 2016 Ironman World Championship
Distance 112.4 mi
Time 05:40:07
Avg. Speed 19.83 mph
Avg. Power 189.14 watts
Normalized Power® 194.06 watts
Variability Index 1.03
Intensity Factor® 0.75
Training Stress Score® 317
Watts/Kg 2.53
Avg. Yaw 6.01 °
Bike Tri Bike
Cheat Sheets Demo Cheat Sheet

File Downloads

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