Best Bike Split

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Power Plan

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LARGER MAP

Interval	Int. Time	Total Time	Int. Dist.	Total Dist.	Grade	Speed	Power
#1	00:00:21	00:00:21	0.09 mi	0.09 mi	-0.66 %	15.56 mph	167 watts
#2	00:00:50	00:01:12	0.36 mi	0.45 mi	-1.84 %	25.59 mph	143 watts
#3	00:00:51	00:02:03	0.37 mi	0.82 mi	-1.08 %	25.66 mph	156 watts
#4	00:00:28	00:02:32	0.14 mi	0.96 mi	+2.83 %	17.00 mph	211 watts
#5	00:00:46	00:03:18	0.26 mi	1.22 mi	-1.21 %	20.32 mph	155 watts
#6	00:00:13	00:03:32	0.12 mi	1.34 mi	-8.17 %	30.65 mph	0 watts
#7	00:00:22	00:03:55	0.22 mi	1.56 mi	-3.45 %	34.34 mph	124 watts
#8	00:00:03	00:03:58	0.03 mi	1.59 mi	-4.56 %	32.77 mph	122 watts
#9	00:00:50	00:04:49	0.40 mi	1.99 mi	-1.64 %	28.48 mph	150 watts
#10	00:00:41	00:05:31	0.29 mi	2.28 mi	-0.98 %	25.14 mph	158 watts
#11	00:00:11	00:05:42	0.08 mi	2.36 mi	-6.10 %	23.10 mph	99 watts
#12	00:00:25	00:06:08	0.22 mi	2.58 mi	-6.17 %	30.81 mph	103 watts
#13	00:00:13	00:06:21	0.10 mi	2.68 mi	+3.94 %	27.15 mph	217 watts
#14	00:00:32	00:06:53	0.21 mi	2.89 mi	-4.69 %	24.04 mph	112 watts
#15	00:00:28	00:07:21	0.21 mi	3.10 mi	-0.15 %	26.37 mph	174 watts
#16	00:01:44	00:09:06	0.59 mi	3.69 mi	+0.07 %	20.37 mph	179 watts
#17	00:00:49	00:09:55	0.24 mi	3.93 mi	+1.44 %	17.40 mph	199 watts
#18	00:00:23	00:10:18	0.16 mi	4.09 mi	-4.80 %	24.92 mph	115 watts
#19	00:00:39	00:10:58	0.29 mi	4.38 mi	-1.02 %	26.12 mph	160 watts
#20	00:00:21	00:11:19	0.14 mi	4.52 mi	-1.19 %	23.52 mph	158 watts
#21	00:00:35	00:11:55	0.17 mi	4.69 mi	+2.39 %	17.48 mph	208 watts
#22	00:00:42	00:12:38	0.28 mi	4.97 mi	-2.84 %	23.46 mph	133 watts
#23	00:01:17	00:13:55	0.43 mi	5.40 mi	+0.71 %	20.22 mph	187 watts
#24	00:00:12	00:14:08	0.10 mi	5.50 mi	-10.24 %	28.05 mph	0 watts
#25	00:00:41	00:14:49	0.13 mi	5.63 mi	+8.77 %	11.57 mph	233 watts
#26	00:00:27	00:15:16	0.05 mi	5.68 mi	+8.48 %	6.27 mph	234 watts
#27	00:00:45	00:16:02	0.30 mi	5.98 mi	-3.69 %	23.65 mph	119 watts
#28	00:00:20	00:16:22	0.17 mi	6.15 mi	-1.88 %	29.75 mph	145 watts
#29	00:00:31	00:16:54	0.21 mi	6.36 mi	-0.20 %	24.22 mph	172 watts
#30	00:00:53	00:17:48	0.36 mi	6.72 mi	-1.60 %	24.16 mph	152 watts
#31	00:00:30	00:18:18	0.18 mi	6.90 mi	-0.40 %	21.89 mph	172 watts
#32	00:00:51	00:19:10	0.30 mi	7.20 mi	-0.02 %	20.68 mph	177 watts
#33	00:01:06	00:20:16	0.38 mi	7.58 mi	-0.26 %	20.74 mph	173 watts
#34	00:01:06	00:21:22	0.38 mi	7.96 mi	-0.16 %	20.80 mph	175 watts
#35	00:00:59	00:22:22	0.30 mi	8.26 mi	+1.26 %	18.07 mph	196 watts
#36	00:00:47	00:23:09	0.29 mi	8.55 mi	-1.39 %	22.02 mph	155 watts
#37	00:00:24	00:23:33	0.14 mi	8.69 mi	+1.21 %	20.76 mph	195 watts
#38	00:00:08	00:23:42	0.04 mi	8.73 mi	+1.33 %	17.20 mph	196 watts
#39	00:00:43	00:24:26	0.26 mi	8.99 mi	-0.77 %	21.28 mph	161 watts
#40	00:01:03	00:25:29	0.41 mi	9.40 mi	-0.64 %	23.09 mph	164 watts
#41	00:01:41	00:27:10	0.15 mi	9.55 mi	+11.26 %	5.50 mph	242 watts
#42	00:00:20	00:27:31	0.05 mi	9.60 mi	+4.35 %	8.82 mph	222 watts
#43	00:00:35	00:28:06	0.23 mi	9.83 mi	-3.95 %	23.59 mph	120 watts
#44	00:00:04	00:28:11	0.04 mi	9.87 mi	-6.83 %	32.35 mph	99 watts
#45	00:00:48	00:28:59	0.31 mi	10.18 mi	+0.69 %	23.53 mph	187 watts
#46	00:00:10	00:29:09	0.07 mi	10.25 mi	-9.14 %	25.69 mph	0 watts
#47	00:00:36	00:29:45	0.16 mi	10.41 mi	+5.08 %	15.54 mph	223 watts
#48	00:00:49	00:30:35	0.32 mi	10.73 mi	-3.22 %	23.39 mph	130 watts
#49	00:00:19	00:30:55	0.16 mi	10.89 mi	-2.23 %	28.62 mph	142 watts
#50	00:00:18	00:31:14	0.13 mi	11.02 mi	+0.69 %	24.20 mph	186 watts
#51	00:00:23	00:31:37	0.13 mi	11.15 mi	-0.14 %	19.95 mph	172 watts
#52	00:01:01	00:32:38	0.38 mi	11.53 mi	-0.45 %	22.12 mph	167 watts
#53	00:01:25	00:34:03	0.16 mi	11.69 mi	+9.62 %	6.72 mph	234 watts
#54	00:00:57	00:35:01	0.27 mi	11.96 mi	+0.19 %	16.74 mph	178 watts
#55	00:00:16	00:35:17	0.12 mi	12.08 mi	-6.19 %	27.66 mph	98 watts
#56	00:00:15	00:35:33	0.13 mi	12.21 mi	-1.35 %	30.46 mph	155 watts
#57	00:00:11	00:35:45	0.08 mi	12.29 mi	-1.92 %	24.66 mph	145 watts
#58	00:00:22	00:36:07	0.13 mi	12.42 mi	+0.57 %	20.62 mph	186 watts
#59	00:00:08	00:36:15	0.06 mi	12.48 mi	-14.20 %	28.30 mph	0 watts
#60	00:00:05	00:36:21	0.04 mi	12.52 mi	+11.54 %	28.81 mph	253 watts
#61	00:00:14	00:36:35	0.06 mi	12.58 mi	-8.07 %	16.12 mph	56 watts
#62	00:00:08	00:36:43	0.06 mi	12.64 mi	-3.21 %	25.72 mph	131 watts
#63	00:02:03	00:38:47	0.76 mi	13.40 mi	-0.30 %	22.10 mph	173 watts
#64	00:00:46	00:39:33	0.28 mi	13.68 mi	-0.65 %	21.49 mph	166 watts
#65	00:00:31	00:40:04	0.14 mi	13.82 mi	+2.24 %	15.87 mph	207 watts
#66	00:00:27	00:40:32	0.09 mi	13.91 mi	+4.80 %	11.18 mph	224 watts
#67	00:01:56	00:42:29	0.20 mi	14.11 mi	+8.82 %	6.12 mph	231 watts
#68	00:01:01	00:43:30	0.23 mi	14.34 mi	+2.27 %	13.30 mph	208 watts
#69	00:01:34	00:45:05	0.31 mi	14.65 mi	+3.51 %	11.93 mph	215 watts
#70	00:00:59	00:46:05	0.20 mi	14.85 mi	+3.07 %	12.26 mph	213 watts
#71	00:01:45	00:47:50	0.18 mi	15.03 mi	+9.30 %	6.05 mph	234 watts
#72	00:02:29	00:50:19	0.23 mi	15.26 mi	+9.89 %	5.50 mph	235 watts
#73	00:03:14	00:53:34	0.30 mi	15.56 mi	+9.73 %	5.50 mph	232 watts
#74	00:00:58	00:54:33	0.15 mi	15.71 mi	+4.82 %	9.21 mph	223 watts
#75	00:01:58	00:56:31	0.65 mi	16.36 mi	-0.05 %	19.68 mph	174 watts
#76	00:02:32	00:59:04	0.96 mi	17.32 mi	-0.47 %	22.71 mph	166 watts
#77	00:00:42	00:59:46	0.36 mi	17.68 mi	-4.23 %	30.92 mph	116 watts
#78	00:00:11	00:59:57	0.12 mi	17.80 mi	-10.61 %	40.19 mph	0 watts
#79	00:00:08	01:00:06	0.09 mi	17.89 mi	+3.95 %	36.21 mph	220 watts
#80	00:00:47	01:00:54	0.30 mi	18.19 mi	-2.15 %	22.18 mph	140 watts
#81	00:00:09	01:01:04	0.06 mi	18.25 mi	+2.97 %	23.30 mph	212 watts
#82	00:00:23	01:01:27	0.07 mi	18.32 mi	+4.93 %	10.46 mph	224 watts
#83	00:00:25	01:01:52	0.14 mi	18.46 mi	-3.10 %	19.54 mph	129 watts
#84	00:00:33	01:02:26	0.17 mi	18.63 mi	+2.82 %	18.25 mph	210 watts
#85	00:01:24	01:03:50	0.48 mi	19.11 mi	-0.39 %	20.62 mph	169 watts
#86	00:00:53	01:04:43	0.32 mi	19.43 mi	+0.22 %	21.36 mph	178 watts
#87	00:00:46	01:05:30	0.28 mi	19.71 mi	-0.24 %	21.71 mph	170 watts
#88	00:00:48	01:06:18	0.28 mi	19.99 mi	+0.38 %	20.71 mph	182 watts
#89	00:02:37	01:08:55	0.66 mi	20.65 mi	+2.35 %	15.00 mph	209 watts
#90	00:02:52	01:11:47	0.35 mi	21.00 mi	+7.38 %	7.24 mph	231 watts
#91	00:00:53	01:12:40	0.31 mi	21.31 mi	-1.88 %	20.92 mph	146 watts
#92	00:01:00	01:13:41	0.18 mi	21.49 mi	+6.32 %	10.69 mph	230 watts
#93	00:00:13	01:13:55	0.04 mi	21.53 mi	+2.02 %	11.19 mph	206 watts
#94	00:00:14	01:14:10	0.07 mi	21.60 mi	-0.37 %	16.07 mph	170 watts
#95	00:00:08	01:14:18	0.04 mi	21.64 mi	+0.86 %	18.25 mph	189 watts
#96	00:00:55	01:15:14	0.46 mi	22.10 mi	-3.99 %	29.54 mph	120 watts
#97	00:00:20	01:15:34	0.14 mi	22.24 mi	+2.50 %	25.25 mph	210 watts
#98	00:00:52	01:16:27	0.22 mi	22.46 mi	+2.57 %	14.90 mph	254 watts
#99	00:00:09	01:16:37	0.04 mi	22.50 mi	-0.28 %	16.66 mph	171 watts
#100	00:00:34	01:17:11	0.23 mi	22.73 mi	-2.17 %	23.82 mph	140 watts
#101	00:01:18	01:18:29	0.57 mi	23.30 mi	-1.37 %	26.40 mph	152 watts
#102	00:00:04	01:18:34	0.04 mi	23.34 mi	-10.04 %	29.46 mph	0 watts
#103	00:00:15	01:18:49	0.11 mi	23.45 mi	+3.12 %	25.14 mph	214 watts
#104	00:00:23	01:19:13	0.14 mi	23.59 mi	-3.21 %	20.76 mph	127 watts
#105	00:00:19	01:19:32	0.20 mi	23.79 mi	-9.34 %	36.43 mph	0 watts
#106	00:00:23	01:19:56	0.19 mi	23.98 mi	+2.59 %	29.20 mph	207 watts
#107	00:00:34	01:20:30	0.25 mi	24.23 mi	-4.58 %	26.16 mph	111 watts
#108	00:00:07	01:20:37	0.06 mi	24.29 mi	-1.30 %	31.69 mph	153 watts
#109	00:01:02	01:21:39	0.19 mi	24.48 mi	+6.07 %	10.75 mph	228 watts
#110	00:01:44	01:23:24	0.16 mi	24.64 mi	+9.73 %	5.58 mph	231 watts
#111	00:02:30	01:25:54	0.64 mi	25.28 mi	+1.82 %	15.18 mph	203 watts
#112	00:00:34	01:26:28	0.22 mi	25.50 mi	-2.22 %	22.96 mph	140 watts
#113	00:00:07	01:26:36	0.06 mi	25.56 mi	-4.72 %	28.68 mph	111 watts
#114	00:00:31	01:27:08	0.22 mi	25.78 mi	+0.14 %	25.27 mph	177 watts
#115	00:00:20	01:27:28	0.19 mi	25.97 mi	-9.40 %	33.26 mph	0 watts
#116	00:00:03	01:27:32	0.05 mi	26.02 mi	-7.17 %	42.07 mph	94 watts
#117	00:00:19	01:27:51	0.19 mi	26.21 mi	-1.11 %	34.79 mph	158 watts
#118	00:00:17	01:28:09	0.15 mi	26.36 mi	-5.59 %	30.30 mph	105 watts
#119	00:00:28	01:28:38	0.32 mi	26.68 mi	-7.30 %	40.37 mph	95 watts
#120	00:00:04	01:28:42	0.04 mi	26.72 mi	+4.59 %	37.95 mph	225 watts
#121	00:00:50	01:29:32	0.16 mi	26.88 mi	+3.29 %	11.48 mph	214 watts
#122	00:00:36	01:30:09	0.17 mi	27.05 mi	+0.14 %	17.06 mph	178 watts
#123	00:00:17	01:30:26	0.10 mi	27.15 mi	-0.37 %	20.59 mph	169 watts
#124	00:02:13	01:32:40	0.53 mi	27.68 mi	+2.58 %	14.22 mph	209 watts
#125	00:01:10	01:33:51	0.13 mi	27.81 mi	+8.76 %	6.55 mph	233 watts
#126	00:01:11	01:35:02	0.37 mi	28.18 mi	-0.22 %	18.50 mph	171 watts
#127	00:00:27	01:35:30	0.15 mi	28.33 mi	+1.44 %	19.06 mph	197 watts
#128	00:00:56	01:36:26	0.28 mi	28.61 mi	+0.90 %	17.52 mph	190 watts
#129	00:00:16	01:36:42	0.09 mi	28.70 mi	-0.57 %	19.38 mph	167 watts
#130	00:01:07	01:37:50	0.27 mi	28.97 mi	+2.62 %	14.52 mph	208 watts
#131	00:00:15	01:38:05	0.06 mi	29.03 mi	+1.22 %	14.64 mph	194 watts
Totals	01:38:05	01:38:05	28.98 mi	28.98 mi	NA	17.73 mph	184.21 watts

Category Climbs NEW

Climb Summary by Category

Category	Climb Count	Total Time	Total Dist.	Avg. Time	Avg. Dist.	Avg. Grade	Avg. Speed	Avg. Power
Cat3	1	00:14:28	1.88 mi	00:14:28	1.88 mi	6.34 %	7.80 mph	224 watts
Cat4	8	00:15:54	2.57 mi	00:01:59	0.32 mi	6.44 %	10.23 mph	224 watts
All Cats	9	00:30:22	4.45 mi	00:03:22	0.49 mi	6.43 %	9.96 mph	224 watts

Climb	Start Time	Start Dist.	Duration	Distance	Speed	Power	Grade	Elevation Gain	Category
#1	00:14:08	5.49 mi	00:01:08	0.18 mi	9.45 mph	234 watts	8.69 %	82 ft	Cat4
#2	00:25:29	9.39 mi	00:02:01	0.20 mi	6.05 mph	232 watts	9.57 %	103 ft	Cat4
#3	00:29:09	10.25 mi	00:00:36	0.16 mi	15.54 mph	223 watts	5.08 %	42 ft	Cat4
#4	00:32:38	11.53 mi	00:01:25	0.16 mi	6.72 mph	234 watts	9.62 %	81 ft	Cat4
#5	00:40:04	13.82 mi	00:14:28	1.88 mi	7.80 mph	224 watts	6.34 %	630 ft	Cat3
#6	01:08:55	20.63 mi	00:02:52	0.35 mi	7.24 mph	231 watts	7.38 %	135 ft	Cat4
#7	01:12:40	21.29 mi	00:01:37	0.33 mi	12.25 mph	199 watts	3.71 %	65 ft	Cat4
#8	01:20:37	24.26 mi	00:05:17	0.98 mi	11.15 mph	221 watts	3.93 %	204 ft	Cat4
#9	01:28:38	26.63 mi	00:00:54	0.20 mi	13.47 mph	220 watts	3.57 %	38 ft	Cat4

Normalized Power^®, Training Stress Score^® and Intensity Factor^® are registered trademarks of TrainingPeaks, LLC.

Race Overview

Distance	28.98 mi
Time	01:38:05
Avg. Speed	17.73 mph
Avg. Power	224 watts
Watts/Kg	2.67
Normalized Power^®	195.12 watts
Variability Index	0.87
Intensity Factor^®	0.78
Training Stress Score^®	100
Work	1084 kJ
Weighted Grade	1.81%
Effective Elevation	+2,030 / -2,031 ft
Avg. Yaw	3.55 °
Avg. CdA	0.3439
Avg. Crr	0.00360
Course	Pocono Olympic Tri 29 Mi
Classification	Hilly
Bike	QRoo PRFive

2022 Pocono Olympic Triathlon

Power Plan

Climb Summary by Category

Race Overview

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Our math and physics engine takes your power data, course info, and race day conditions to predict your race performance and create the perfect power plan so you can hit your best bike split.

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