Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:01:16 00:01:16 0.38 mi 0.38 mi +0.07 % 17.83 mph 146 watts
#2 00:00:32 00:01:49 0.18 mi 0.56 mi -0.22 % 20.07 mph 147 watts
#3 00:02:16 00:04:06 0.65 mi 1.21 mi +0.68 % 17.14 mph 159 watts
#4 00:00:50 00:04:56 0.28 mi 1.49 mi -0.36 % 20.23 mph 138 watts
#5 00:00:26 00:05:22 0.15 mi 1.64 mi -1.04 % 21.00 mph 126 watts
#6 00:00:50 00:06:13 0.31 mi 1.95 mi -0.01 % 22.34 mph 143 watts
#7 00:01:33 00:07:46 0.51 mi 2.46 mi +0.01 % 19.69 mph 144 watts
#8 00:01:19 00:09:06 0.45 mi 2.91 mi -0.03 % 20.08 mph 147 watts
#9 00:01:51 00:10:58 0.66 mi 3.57 mi -0.01 % 21.31 mph 143 watts
#10 00:01:04 00:12:03 0.35 mi 3.92 mi -0.05 % 19.50 mph 147 watts
#11 00:00:20 00:12:23 0.12 mi 4.04 mi -0.78 % 21.64 mph 132 watts
#12 00:01:06 00:13:29 0.39 mi 4.43 mi +0.16 % 20.86 mph 148 watts
#13 00:00:51 00:14:21 0.28 mi 4.71 mi +0.08 % 19.62 mph 150 watts
#14 00:00:55 00:15:16 0.30 mi 5.01 mi -0.29 % 19.51 mph 146 watts
#15 00:04:02 00:19:19 1.26 mi 6.27 mi +0.08 % 18.77 mph 150 watts
#16 00:00:22 00:19:42 0.12 mi 6.39 mi -0.20 % 18.63 mph 146 watts
#17 00:01:55 00:21:37 0.68 mi 7.07 mi -0.02 % 21.35 mph 142 watts
#18 00:00:46 00:22:24 0.26 mi 7.33 mi +0.04 % 19.64 mph 146 watts
#19 00:00:25 00:22:49 0.15 mi 7.48 mi -0.69 % 21.40 mph 132 watts
#20 00:01:23 00:24:12 0.47 mi 7.95 mi +0.19 % 20.38 mph 146 watts
#21 00:02:33 00:26:45 0.95 mi 8.90 mi -0.01 % 22.41 mph 142 watts
#22 00:02:03 00:28:48 0.77 mi 9.67 mi 0.00 % 22.43 mph 143 watts
#23 00:02:04 00:30:53 0.70 mi 10.37 mi +0.06 % 20.20 mph 149 watts
#24 00:00:47 00:31:41 0.28 mi 10.65 mi -0.19 % 21.17 mph 142 watts
#25 00:00:52 00:32:34 0.30 mi 10.95 mi +0.06 % 20.52 mph 148 watts
#26 00:05:25 00:37:59 1.86 mi 12.81 mi +0.04 % 20.59 mph 147 watts
#27 00:02:01 00:40:01 0.75 mi 13.56 mi -0.20 % 22.24 mph 140 watts
#28 00:01:09 00:41:11 0.44 mi 14.00 mi -0.01 % 22.86 mph 143 watts
#29 00:02:55 00:44:06 1.12 mi 15.12 mi -0.09 % 22.97 mph 142 watts
#30 00:02:39 00:46:46 0.99 mi 16.11 mi +0.06 % 22.23 mph 144 watts
#31 00:00:52 00:47:39 0.33 mi 16.44 mi -0.16 % 22.73 mph 139 watts
#32 00:06:18 00:53:57 2.35 mi 18.79 mi +0.02 % 22.34 mph 142 watts
#33 00:02:11 00:56:08 0.82 mi 19.61 mi +0.05 % 22.40 mph 143 watts
#34 00:00:22 00:56:31 0.14 mi 19.75 mi +0.15 % 22.22 mph 146 watts
#35 00:02:35 00:59:06 0.98 mi 20.73 mi -0.03 % 22.70 mph 143 watts
#36 00:01:04 01:00:11 0.40 mi 21.13 mi -0.06 % 22.27 mph 144 watts
#37 00:01:34 01:01:45 0.59 mi 21.72 mi -0.08 % 22.50 mph 141 watts
#38 00:03:01 01:04:46 1.13 mi 22.85 mi -0.02 % 22.33 mph 143 watts
#39 00:03:20 01:08:07 1.26 mi 24.11 mi -0.01 % 22.60 mph 142 watts
#40 00:00:43 01:08:50 0.26 mi 24.37 mi +0.02 % 22.03 mph 145 watts
#41 00:00:42 01:09:33 0.26 mi 24.63 mi -0.01 % 22.18 mph 143 watts
#42 00:02:41 01:12:14 1.01 mi 25.64 mi -0.01 % 22.58 mph 142 watts
#43 00:00:33 01:12:48 0.20 mi 25.84 mi +0.22 % 22.02 mph 147 watts
#44 00:00:23 01:13:11 0.14 mi 25.98 mi -0.19 % 22.14 mph 140 watts
#45 00:02:25 01:15:36 0.88 mi 26.86 mi +0.03 % 21.73 mph 145 watts
#46 00:02:43 01:18:20 0.97 mi 27.83 mi -0.01 % 21.25 mph 146 watts
#47 00:03:09 01:21:30 1.17 mi 29.00 mi -0.02 % 22.26 mph 143 watts
#48 00:02:51 01:24:21 1.04 mi 30.04 mi -0.01 % 21.79 mph 145 watts
#49 00:02:15 01:26:37 0.77 mi 30.81 mi +0.01 % 20.32 mph 148 watts
#50 00:03:49 01:30:26 1.15 mi 31.96 mi +0.01 % 18.12 mph 152 watts
#51 00:05:49 01:36:16 1.88 mi 33.84 mi -0.01 % 19.34 mph 149 watts
#52 00:08:55 01:45:11 2.93 mi 36.77 mi +0.02 % 19.71 mph 148 watts
#53 00:02:42 01:47:53 0.90 mi 37.67 mi -0.06 % 19.99 mph 147 watts
#54 00:03:12 01:51:06 0.98 mi 38.65 mi 0.00 % 18.28 mph 150 watts
#55 00:03:11 01:54:18 0.98 mi 39.63 mi +0.01 % 18.47 mph 151 watts
#56 00:01:59 01:56:18 0.62 mi 40.25 mi -0.04 % 18.68 mph 150 watts
#57 00:02:43 01:59:01 0.83 mi 41.08 mi +0.01 % 18.16 mph 152 watts
#58 00:01:40 02:00:42 0.52 mi 41.60 mi -0.01 % 18.68 mph 150 watts
#59 00:02:52 02:03:34 0.93 mi 42.53 mi +0.01 % 19.34 mph 149 watts
#60 00:06:53 02:10:28 2.15 mi 44.68 mi +0.02 % 18.73 mph 151 watts
#61 00:00:24 02:10:53 0.12 mi 44.80 mi +0.07 % 18.38 mph 152 watts
#62 00:01:55 02:12:48 0.60 mi 45.40 mi -0.08 % 18.76 mph 150 watts
#63 00:02:19 02:15:08 0.78 mi 46.18 mi +0.01 % 20.02 mph 148 watts
#64 00:03:53 02:19:02 1.24 mi 47.42 mi -0.02 % 19.09 mph 150 watts
#65 00:07:03 02:26:05 2.30 mi 49.72 mi 0.00 % 19.57 mph 148 watts
#66 00:07:35 02:33:41 2.72 mi 52.44 mi 0.00 % 21.50 mph 144 watts
#67 00:10:47 02:44:29 3.41 mi 55.85 mi +0.02 % 18.98 mph 149 watts
#68 00:03:27 02:47:56 1.06 mi 56.91 mi +0.03 % 18.35 mph 152 watts
#69 00:03:20 02:51:17 1.10 mi 58.01 mi +0.03 % 19.77 mph 148 watts
#70 00:00:37 02:51:55 0.22 mi 58.23 mi -0.39 % 20.81 mph 135 watts
#71 00:00:46 02:52:42 0.29 mi 58.52 mi +0.09 % 22.53 mph 144 watts
#72 00:01:46 02:54:28 0.67 mi 59.19 mi +0.02 % 22.47 mph 142 watts
#73 00:02:56 02:57:25 1.12 mi 60.31 mi -0.08 % 22.85 mph 141 watts
#74 00:02:40 03:00:05 0.99 mi 61.30 mi +0.05 % 22.21 mph 143 watts
#75 00:00:56 03:01:01 0.36 mi 61.66 mi -0.10 % 22.63 mph 141 watts
#76 00:01:08 03:02:10 0.43 mi 62.09 mi -0.06 % 22.52 mph 142 watts
#77 00:01:12 03:03:23 0.45 mi 62.54 mi +0.14 % 22.12 mph 145 watts
#78 00:03:55 03:07:18 1.46 mi 64.00 mi +0.03 % 22.27 mph 144 watts
#79 00:02:09 03:09:28 0.80 mi 64.80 mi +0.06 % 22.40 mph 143 watts
#80 00:00:38 03:10:06 0.24 mi 65.04 mi +0.08 % 22.30 mph 144 watts
#81 00:03:25 03:13:32 1.29 mi 66.33 mi -0.04 % 22.55 mph 143 watts
#82 00:01:05 03:14:38 0.41 mi 66.74 mi -0.09 % 22.54 mph 140 watts
#83 00:01:18 03:15:56 0.48 mi 67.22 mi -0.03 % 22.19 mph 144 watts
#84 00:01:04 03:17:00 0.40 mi 67.62 mi -0.01 % 22.35 mph 142 watts
#85 00:04:25 03:21:26 1.66 mi 69.28 mi -0.01 % 22.54 mph 143 watts
#86 00:00:45 03:22:12 0.28 mi 69.56 mi +0.01 % 22.05 mph 144 watts
#87 00:00:40 03:22:52 0.25 mi 69.81 mi +0.03 % 22.09 mph 143 watts
#88 00:02:41 03:25:34 1.02 mi 70.83 mi -0.03 % 22.63 mph 142 watts
#89 00:00:35 03:26:09 0.22 mi 71.05 mi +0.32 % 21.86 mph 149 watts
#90 00:00:23 03:26:32 0.14 mi 71.19 mi -0.25 % 22.04 mph 139 watts
#91 00:02:22 03:28:55 0.86 mi 72.05 mi +0.01 % 21.84 mph 145 watts
#92 00:02:47 03:31:42 0.99 mi 73.04 mi -0.01 % 21.26 mph 146 watts
#93 00:03:07 03:34:49 1.16 mi 74.20 mi -0.01 % 22.26 mph 143 watts
#94 00:01:28 03:36:18 0.54 mi 74.74 mi 0.00 % 22.02 mph 144 watts
#95 00:01:23 03:37:41 0.50 mi 75.24 mi -0.01 % 21.60 mph 145 watts
#96 00:01:54 03:39:35 0.65 mi 75.89 mi 0.00 % 20.59 mph 147 watts
#97 00:00:20 03:39:55 0.11 mi 76.00 mi +0.08 % 19.73 mph 150 watts
#98 00:03:52 03:43:48 1.18 mi 77.18 mi +0.01 % 18.25 mph 152 watts
#99 00:05:30 03:49:18 1.78 mi 78.96 mi -0.02 % 19.33 mph 147 watts
#100 00:00:16 03:49:34 0.08 mi 79.04 mi +0.16 % 18.87 mph 153 watts
#101 00:04:30 03:54:05 1.51 mi 80.55 mi +0.01 % 20.03 mph 148 watts
#102 00:04:23 03:58:28 1.41 mi 81.96 mi +0.05 % 19.27 mph 149 watts
#103 00:02:44 04:01:12 0.91 mi 82.87 mi -0.06 % 19.99 mph 147 watts
#104 00:03:11 04:04:24 0.97 mi 83.84 mi 0.00 % 18.28 mph 150 watts
#105 00:01:10 04:05:35 0.36 mi 84.20 mi +0.03 % 18.48 mph 151 watts
#106 00:00:14 04:05:49 0.07 mi 84.27 mi +0.34 % 18.09 mph 156 watts
#107 00:01:46 04:07:36 0.54 mi 84.81 mi -0.05 % 18.39 mph 150 watts
#108 00:02:00 04:09:36 0.62 mi 85.43 mi -0.03 % 18.60 mph 149 watts
#109 00:02:46 04:12:23 0.84 mi 86.27 mi 0.00 % 18.15 mph 151 watts
#110 00:01:37 04:14:00 0.50 mi 86.77 mi -0.02 % 18.67 mph 149 watts
#111 00:02:54 04:16:54 0.93 mi 87.70 mi +0.01 % 19.25 mph 147 watts
#112 00:06:57 04:23:52 2.16 mi 89.86 mi +0.04 % 18.63 mph 150 watts
#113 00:00:20 04:24:12 0.10 mi 89.96 mi +0.10 % 18.26 mph 152 watts
#114 00:04:20 04:28:32 1.40 mi 91.36 mi -0.03 % 19.39 mph 148 watts
#115 00:03:53 04:32:26 1.24 mi 92.60 mi -0.02 % 19.09 mph 150 watts
#116 00:07:03 04:39:29 2.30 mi 94.90 mi 0.00 % 19.57 mph 148 watts
#117 00:01:27 04:40:57 0.50 mi 95.40 mi -0.01 % 20.82 mph 147 watts
#118 00:02:01 04:42:58 0.74 mi 96.14 mi 0.00 % 21.86 mph 143 watts
#119 00:02:14 04:45:13 0.79 mi 96.93 mi +0.01 % 21.24 mph 147 watts
#120 00:01:22 04:46:35 0.50 mi 97.43 mi -0.02 % 21.86 mph 144 watts
#121 00:01:28 04:48:04 0.50 mi 97.93 mi +0.01 % 20.20 mph 148 watts
#122 00:00:16 04:48:21 0.09 mi 98.02 mi -0.33 % 19.81 mph 144 watts
#123 00:09:23 04:57:44 2.96 mi 100.98 mi +0.03 % 18.92 mph 150 watts
#124 00:02:44 05:00:29 0.84 mi 101.82 mi +0.04 % 18.28 mph 152 watts
#125 00:01:20 05:01:50 0.42 mi 102.24 mi +0.03 % 18.56 mph 150 watts
#126 00:02:57 05:04:47 0.97 mi 103.21 mi -0.04 % 19.61 mph 147 watts
#127 00:01:04 05:05:52 0.38 mi 103.59 mi -0.30 % 21.26 mph 141 watts
#128 00:00:40 05:06:32 0.21 mi 103.80 mi +0.51 % 19.25 mph 155 watts
#129 00:01:06 05:07:38 0.38 mi 104.18 mi -0.07 % 20.46 mph 144 watts
#130 00:00:17 05:07:55 0.10 mi 104.28 mi -0.39 % 21.63 mph 143 watts
#131 00:00:43 05:08:38 0.25 mi 104.53 mi +0.13 % 20.78 mph 149 watts
#132 00:02:21 05:10:59 0.74 mi 105.27 mi -0.02 % 18.80 mph 150 watts
#133 00:01:17 05:12:17 0.39 mi 105.66 mi +0.13 % 18.13 mph 151 watts
#134 00:00:49 05:13:06 0.25 mi 105.91 mi +0.05 % 18.10 mph 152 watts
#135 00:01:48 05:14:54 0.55 mi 106.46 mi -0.08 % 18.44 mph 148 watts
#136 00:00:39 05:15:34 0.21 mi 106.67 mi -0.22 % 19.24 mph 146 watts
#137 00:00:16 05:15:51 0.09 mi 106.76 mi +0.44 % 19.61 mph 152 watts
#138 00:00:17 05:16:08 0.10 mi 106.86 mi -0.19 % 20.49 mph 141 watts
#139 00:04:16 05:20:25 1.49 mi 108.35 mi +0.04 % 20.94 mph 147 watts
#140 00:00:25 05:20:51 0.15 mi 108.50 mi -0.55 % 21.45 mph 140 watts
#141 00:00:17 05:21:08 0.09 mi 108.59 mi +1.30 % 19.61 mph 167 watts
#142 00:01:46 05:22:54 0.58 mi 109.17 mi +0.06 % 19.76 mph 148 watts
#143 00:03:21 05:26:15 1.06 mi 110.23 mi -0.03 % 18.92 mph 149 watts
#144 00:00:17 05:26:32 0.09 mi 110.32 mi +0.40 % 18.23 mph 155 watts
#145 00:00:26 05:26:59 0.13 mi 110.45 mi +0.62 % 17.28 mph 158 watts
#146 00:00:46 05:27:45 0.26 mi 110.71 mi -1.09 % 20.29 mph 134 watts
#147 00:00:37 05:28:22 0.21 mi 110.92 mi +0.05 % 20.13 mph 150 watts
Totals 05:28:22 05:28:22 110.97 mi 110.97 mi NA 20.28 mph 146.82 watts

No Categorized Climbs Found

To determine the category of a climb, we check if the grade is greater than or equal to 3.0% and if the climb distance is greater than or equal to 300 meters. If these conditions are met, the climb is considered significant, and its score is calculated.

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

Race Overview

Distance 110.97 mi
Time 05:28:22
Avg. Speed 20.28 mph
Avg. Power 146.82 watts
Watts/Kg 1.88
Normalized Power® 146.97 watts
Variability Index 1
Intensity Factor® 0.70
Training Stress Score® 268
Work 2893 kJ
Weighted Grade 0%
Effective Elevation +151 / -154 ft
Avg. Yaw 7.29 °
Avg. CdA 0.2536
Avg. Crr 0.00351
Course 2019 Ironman Maryland
Classification Flat
Bike Default Tri/TT Bike