Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:02:59 00:02:59 1.17 mi 1.17 mi +0.67 % 23.52 mph 289 watts
#2 00:00:09 00:03:08 0.06 mi 1.23 mi +0.49 % 24.20 mph 291 watts
#3 00:02:00 00:05:09 0.62 mi 1.85 mi +3.14 % 18.45 mph 329 watts
#4 00:00:15 00:05:24 0.09 mi 1.94 mi +0.80 % 20.08 mph 292 watts
#5 00:00:10 00:05:35 0.07 mi 2.01 mi -2.16 % 22.16 mph 240 watts
#6 00:00:33 00:06:09 0.31 mi 2.32 mi -5.71 % 33.18 mph 181 watts
#7 00:01:07 00:07:17 0.52 mi 2.84 mi -0.66 % 27.67 mph 267 watts
#8 00:05:14 00:12:31 1.81 mi 4.65 mi +2.28 % 20.75 mph 317 watts
#9 00:03:19 00:15:51 1.76 mi 6.41 mi -2.31 % 31.79 mph 234 watts
#10 00:01:07 00:16:58 0.53 mi 6.94 mi +0.07 % 28.19 mph 277 watts
#11 00:01:45 00:18:43 0.46 mi 7.40 mi +4.83 % 15.87 mph 343 watts
#12 00:01:19 00:20:02 0.67 mi 8.07 mi -2.55 % 30.44 mph 229 watts
#13 00:00:27 00:20:30 0.22 mi 8.29 mi +0.85 % 28.96 mph 294 watts
#14 00:03:58 00:24:28 1.80 mi 10.09 mi -0.41 % 27.08 mph 270 watts
#15 00:05:51 00:30:20 2.44 mi 12.53 mi +0.62 % 25.01 mph 288 watts
#16 00:02:03 00:32:24 0.81 mi 13.34 mi +0.78 % 23.67 mph 292 watts
#17 00:08:08 00:40:32 3.44 mi 16.78 mi +0.01 % 25.34 mph 281 watts
#18 00:00:19 00:40:52 0.13 mi 16.91 mi +1.03 % 23.96 mph 298 watts
#19 00:01:22 00:42:14 0.40 mi 17.31 mi +3.59 % 17.46 mph 332 watts
#20 00:03:09 00:45:23 1.17 mi 18.48 mi +0.79 % 22.27 mph 295 watts
#21 00:01:31 00:46:55 0.66 mi 19.14 mi -0.76 % 26.03 mph 271 watts
#22 00:00:31 00:47:27 0.30 mi 19.44 mi -5.13 % 33.85 mph 199 watts
#23 00:01:57 00:49:25 0.80 mi 20.24 mi +0.66 % 24.60 mph 295 watts
#24 00:02:12 00:51:37 0.84 mi 21.08 mi +0.55 % 22.90 mph 293 watts
#25 00:03:20 00:54:58 1.11 mi 22.19 mi +1.95 % 19.90 mph 315 watts
#26 00:00:15 00:55:13 0.08 mi 22.27 mi +2.34 % 19.33 mph 320 watts
#27 00:01:13 00:56:26 0.55 mi 22.82 mi -1.76 % 26.96 mph 254 watts
#28 00:05:10 01:01:37 2.07 mi 24.89 mi +0.20 % 24.04 mph 287 watts
#29 00:01:01 01:02:38 0.54 mi 25.43 mi -3.67 % 31.96 mph 223 watts
#30 00:00:43 01:03:21 0.43 mi 25.86 mi -4.19 % 35.74 mph 216 watts
#31 00:03:42 01:07:04 1.66 mi 27.52 mi -0.46 % 26.89 mph 274 watts
#32 00:00:29 01:07:33 0.19 mi 27.71 mi +1.69 % 23.01 mph 309 watts
#33 00:01:45 01:09:19 0.84 mi 28.55 mi -1.74 % 28.46 mph 251 watts
#34 00:02:22 01:11:41 0.89 mi 29.44 mi +1.30 % 22.42 mph 302 watts
#35 00:00:34 01:12:16 0.21 mi 29.65 mi +0.81 % 22.19 mph 298 watts
#36 00:03:34 01:15:50 1.51 mi 31.16 mi -0.47 % 25.37 mph 275 watts
#37 00:03:40 01:19:31 1.31 mi 32.47 mi +1.27 % 21.38 mph 304 watts
#38 00:00:23 01:19:54 0.13 mi 32.60 mi +2.34 % 19.79 mph 319 watts
#39 00:03:16 01:23:11 1.29 mi 33.89 mi +0.04 % 23.72 mph 284 watts
#40 00:01:05 01:24:16 0.30 mi 34.19 mi +4.37 % 16.68 mph 341 watts
#41 00:01:21 01:25:38 0.69 mi 34.88 mi -3.36 % 30.52 mph 225 watts
#42 00:01:24 01:27:02 0.48 mi 35.36 mi +2.93 % 20.49 mph 327 watts
#43 00:00:16 01:27:18 0.08 mi 35.44 mi +3.93 % 17.10 mph 337 watts
#44 00:00:49 01:28:08 0.38 mi 35.82 mi -2.57 % 27.31 mph 236 watts
#45 00:00:52 01:29:01 0.36 mi 36.18 mi +1.23 % 24.64 mph 301 watts
#46 00:01:22 01:30:23 0.46 mi 36.64 mi +2.48 % 20.11 mph 322 watts
#47 00:00:52 01:31:16 0.49 mi 37.13 mi -4.34 % 33.23 mph 203 watts
#48 00:01:15 01:32:32 0.52 mi 37.65 mi +1.58 % 24.87 mph 307 watts
#49 00:00:27 01:32:59 0.13 mi 37.78 mi +5.05 % 17.02 mph 346 watts
#50 00:00:50 01:33:50 0.36 mi 38.14 mi -1.44 % 25.34 mph 254 watts
#51 00:01:10 01:35:00 0.36 mi 38.50 mi +4.21 % 18.28 mph 340 watts
#52 00:01:48 01:36:48 0.66 mi 39.16 mi +1.18 % 21.83 mph 299 watts
#53 00:01:07 01:37:56 0.54 mi 39.70 mi -1.81 % 29.14 mph 243 watts
#54 00:00:19 01:38:16 0.19 mi 39.89 mi -3.76 % 33.74 mph 210 watts
#55 00:00:41 01:38:57 0.27 mi 40.16 mi +3.43 % 23.27 mph 332 watts
#56 00:01:20 01:40:18 0.84 mi 41.00 mi -4.68 % 37.59 mph 193 watts
#57 00:01:01 01:41:19 0.58 mi 41.58 mi -1.16 % 34.35 mph 250 watts
#58 00:02:46 01:44:06 1.25 mi 42.83 mi +0.43 % 27.10 mph 282 watts
#59 00:00:26 01:44:32 0.10 mi 42.93 mi +9.33 % 14.32 mph 364 watts
#60 00:01:53 01:46:26 0.76 mi 43.69 mi +0.48 % 23.99 mph 283 watts
#61 00:00:42 01:47:08 0.20 mi 43.89 mi +6.31 % 16.91 mph 380 watts
#62 00:01:59 01:49:08 0.95 mi 44.84 mi -1.05 % 28.62 mph 252 watts
#63 00:01:10 01:50:18 0.43 mi 45.27 mi +3.15 % 21.73 mph 330 watts
#64 00:02:14 01:52:32 1.04 mi 46.31 mi -0.53 % 28.00 mph 265 watts
#65 00:00:31 01:53:04 0.25 mi 46.56 mi -0.13 % 28.28 mph 272 watts
#66 00:02:13 01:55:18 0.83 mi 47.39 mi +2.04 % 22.29 mph 313 watts
#67 00:01:03 01:56:21 0.55 mi 47.94 mi -2.35 % 30.94 mph 232 watts
#68 00:03:14 01:59:36 1.42 mi 49.36 mi +0.61 % 26.30 mph 290 watts
#69 00:00:22 01:59:58 0.13 mi 49.49 mi +4.30 % 20.64 mph 341 watts
#70 00:02:06 02:02:04 1.08 mi 50.57 mi -2.00 % 30.74 mph 237 watts
#71 00:02:21 02:04:26 1.02 mi 51.59 mi +0.72 % 25.93 mph 291 watts
#72 00:02:39 02:07:06 1.26 mi 52.85 mi -0.82 % 28.49 mph 261 watts
#73 00:00:36 02:07:43 0.28 mi 53.13 mi +0.41 % 26.84 mph 283 watts
#74 00:04:39 02:12:22 1.50 mi 54.63 mi +2.63 % 19.40 mph 323 watts
#75 00:00:20 02:12:42 0.10 mi 54.73 mi +4.30 % 17.30 mph 345 watts
#76 00:06:05 02:18:47 2.17 mi 56.90 mi +1.33 % 21.40 mph 304 watts
#77 00:01:31 02:20:19 0.48 mi 57.38 mi +2.55 % 18.73 mph 323 watts
#78 00:04:39 02:24:58 1.72 mi 59.10 mi +0.63 % 22.20 mph 295 watts
#79 00:00:34 02:25:33 0.29 mi 59.39 mi -4.33 % 30.68 mph 214 watts
#80 00:00:14 02:25:48 0.11 mi 59.50 mi +3.87 % 26.62 mph 337 watts
#81 00:01:01 02:26:49 0.35 mi 59.85 mi +2.39 % 20.37 mph 319 watts
#82 00:03:27 02:30:17 1.74 mi 61.59 mi -0.60 % 30.05 mph 259 watts
#83 00:00:53 02:31:11 0.53 mi 62.12 mi -2.36 % 35.64 mph 220 watts
#84 00:03:44 02:34:55 2.11 mi 64.23 mi -1.33 % 33.73 mph 247 watts
#85 00:02:43 02:37:39 1.66 mi 65.89 mi -2.69 % 36.42 mph 224 watts
#86 00:00:19 02:37:58 0.18 mi 66.07 mi -1.01 % 33.70 mph 261 watts
#87 00:03:08 02:41:07 1.31 mi 67.38 mi +0.70 % 24.92 mph 293 watts
#88 00:02:06 02:43:13 0.97 mi 68.35 mi -0.85 % 27.80 mph 267 watts
#89 00:03:09 02:46:23 1.10 mi 69.45 mi +2.10 % 20.90 mph 314 watts
#90 00:00:13 02:46:36 0.08 mi 69.53 mi +1.64 % 20.71 mph 309 watts
#91 00:03:17 02:49:54 1.52 mi 71.05 mi -0.98 % 27.69 mph 263 watts
#92 00:01:29 02:51:23 0.51 mi 71.56 mi +2.64 % 20.39 mph 323 watts
#93 00:01:35 02:52:59 0.79 mi 72.35 mi -2.20 % 29.56 mph 239 watts
#94 00:00:09 02:53:08 0.08 mi 72.43 mi -1.20 % 30.95 mph 260 watts
#95 00:00:39 02:53:47 0.28 mi 72.71 mi +0.71 % 25.59 mph 294 watts
#96 00:02:13 02:56:01 0.85 mi 73.56 mi +0.79 % 22.98 mph 298 watts
#97 00:00:12 02:56:13 0.08 mi 73.64 mi +0.24 % 23.32 mph 288 watts
#98 00:00:50 02:57:04 0.42 mi 74.06 mi -3.01 % 30.06 mph 230 watts
#99 00:00:07 02:57:12 0.07 mi 74.13 mi -4.22 % 33.15 mph 215 watts
#100 00:02:29 02:59:41 0.93 mi 75.06 mi +1.28 % 22.56 mph 306 watts
#101 00:00:19 03:00:00 0.16 mi 75.22 mi -6.18 % 30.32 mph 190 watts
#102 00:00:06 03:00:07 0.06 mi 75.28 mi -6.61 % 37.39 mph 182 watts
#103 00:01:44 03:01:51 0.82 mi 76.10 mi -0.64 % 28.33 mph 272 watts
#104 00:00:37 03:02:28 0.27 mi 76.37 mi -0.28 % 26.02 mph 279 watts
#105 00:02:17 03:04:46 1.04 mi 77.41 mi -1.15 % 27.12 mph 264 watts
#106 00:01:30 03:06:16 0.57 mi 77.98 mi +1.05 % 22.75 mph 303 watts
#107 00:03:26 03:09:43 0.83 mi 78.81 mi +5.10 % 14.44 mph 352 watts
#108 00:00:34 03:10:17 0.26 mi 79.07 mi -3.27 % 26.92 mph 218 watts
#109 00:01:48 03:12:06 0.71 mi 79.78 mi +1.87 % 23.50 mph 311 watts
#110 00:00:11 03:12:17 0.07 mi 79.85 mi +1.34 % 22.31 mph 301 watts
#111 00:01:15 03:13:33 0.57 mi 80.42 mi -0.37 % 27.27 mph 271 watts
#112 00:00:35 03:14:08 0.38 mi 80.80 mi -5.83 % 38.80 mph 179 watts
#113 00:00:51 03:14:59 0.42 mi 81.22 mi +1.52 % 29.41 mph 305 watts
#114 00:01:09 03:16:09 0.60 mi 81.82 mi -2.01 % 31.14 mph 239 watts
#115 00:01:29 03:17:38 0.50 mi 82.32 mi +3.73 % 20.19 mph 343 watts
#116 00:01:00 03:18:39 0.50 mi 82.82 mi -2.26 % 29.74 mph 235 watts
#117 00:00:33 03:19:12 0.31 mi 83.13 mi -1.25 % 32.89 mph 252 watts
#118 00:00:54 03:20:07 0.37 mi 83.50 mi +2.57 % 24.13 mph 320 watts
#119 00:00:58 03:21:06 0.54 mi 84.04 mi -3.10 % 33.56 mph 213 watts
#120 00:01:49 03:22:55 0.68 mi 84.72 mi +3.19 % 22.35 mph 330 watts
#121 00:00:12 03:23:08 0.07 mi 84.79 mi +2.28 % 20.47 mph 318 watts
#122 00:00:28 03:23:36 0.26 mi 85.05 mi -5.15 % 33.52 mph 185 watts
#123 00:04:55 03:28:32 2.66 mi 87.71 mi -0.66 % 32.38 mph 257 watts
#124 00:03:09 03:31:42 1.53 mi 89.24 mi +0.26 % 29.11 mph 277 watts
#125 00:02:11 03:33:53 1.16 mi 90.40 mi -1.08 % 31.66 mph 253 watts
#126 00:01:53 03:35:47 0.78 mi 91.18 mi +1.52 % 24.87 mph 304 watts
#127 00:00:15 03:36:02 0.10 mi 91.28 mi +1.98 % 23.14 mph 313 watts
#128 00:01:42 03:37:45 0.84 mi 92.12 mi -0.96 % 29.67 mph 256 watts
#129 00:01:44 03:39:30 0.65 mi 92.77 mi +2.61 % 22.24 mph 321 watts
#130 00:00:32 03:40:03 0.26 mi 93.03 mi -2.42 % 29.02 mph 226 watts
#131 00:01:12 03:41:15 0.40 mi 93.43 mi +4.44 % 20.22 mph 350 watts
#132 00:01:55 03:43:11 0.61 mi 94.04 mi +3.48 % 19.12 mph 335 watts
#133 00:05:17 03:48:28 2.55 mi 96.59 mi +0.06 % 28.99 mph 269 watts
#134 00:00:16 03:48:44 0.11 mi 96.70 mi +4.13 % 25.06 mph 344 watts
#135 00:02:00 03:50:44 1.13 mi 97.83 mi -2.01 % 33.76 mph 228 watts
#136 00:01:40 03:52:24 0.92 mi 98.75 mi -0.67 % 33.03 mph 255 watts
#137 00:01:19 03:53:43 0.70 mi 99.45 mi -0.63 % 31.74 mph 256 watts
#138 00:00:45 03:54:29 0.27 mi 99.72 mi +4.77 % 20.82 mph 353 watts
#139 00:00:14 03:54:43 0.07 mi 99.79 mi +2.65 % 18.27 mph 323 watts
#140 00:01:39 03:56:23 0.70 mi 100.49 mi +0.79 % 25.36 mph 290 watts
#141 00:02:59 03:59:23 1.64 mi 102.13 mi -1.47 % 32.93 mph 242 watts
#142 00:00:10 03:59:33 0.09 mi 102.22 mi -0.99 % 33.07 mph 254 watts
#143 00:05:20 04:04:53 2.40 mi 104.62 mi +0.13 % 26.96 mph 281 watts
#144 00:03:56 04:08:50 1.84 mi 106.46 mi -0.51 % 27.91 mph 269 watts
#145 00:05:40 04:14:31 2.39 mi 108.85 mi -0.49 % 25.23 mph 278 watts
#146 00:03:30 04:18:01 1.29 mi 110.14 mi +0.65 % 22.02 mph 297 watts
#147 00:02:09 04:20:11 0.89 mi 111.03 mi -0.68 % 24.73 mph 278 watts
#148 00:01:11 04:21:22 0.59 mi 111.62 mi -1.61 % 29.91 mph 243 watts
#149 00:02:03 04:23:26 0.74 mi 112.36 mi -0.19 % 21.58 mph 289 watts
Totals 04:23:26 04:23:26 112.40 mi 112.40 mi NA 25.60 mph 282.71 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:21:05 6.48 mi 00:01:37 0.50 mi 4.09 % 18.86 mph 341 watts
All Cats 13 00:21:05 6.48 mi 00:01:37 0.50 mi 4.09 % 18.86 mph 341 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:08 1.23 mi 00:02:00 0.62 mi 18.45 mph 329 watts 3.14 % 103 ft Cat4
#2 00:16:58 6.94 mi 00:01:45 0.46 mi 15.87 mph 343 watts 4.83 % 118 ft Cat4
#3 00:40:52 16.91 mi 00:01:22 0.40 mi 17.46 mph 332 watts 3.59 % 75 ft Cat4
#4 01:23:11 33.91 mi 00:01:05 0.30 mi 16.68 mph 341 watts 4.37 % 70 ft Cat4
#5 01:33:50 38.16 mi 00:01:10 0.36 mi 18.28 mph 340 watts 4.21 % 79 ft Cat4
#6 01:38:16 39.90 mi 00:00:41 0.27 mi 23.27 mph 332 watts 3.43 % 49 ft Cat4
#7 01:46:26 43.71 mi 00:00:42 0.20 mi 16.91 mph 380 watts 6.31 % 67 ft Cat4
#8 01:49:08 44.86 mi 00:01:10 0.43 mi 21.73 mph 330 watts 3.15 % 71 ft Cat4
#9 03:06:16 77.99 mi 00:03:26 0.83 mi 14.44 mph 352 watts 5.10 % 223 ft Cat4
#10 03:16:09 81.83 mi 00:01:29 0.50 mi 20.19 mph 343 watts 3.73 % 99 ft Cat4
#11 03:21:06 84.05 mi 00:02:02 0.75 mi 22.15 mph 324 watts 3.10 % 123 ft Cat4
#12 03:40:03 93.06 mi 00:03:07 1.02 mi 19.54 mph 343 watts 3.86 % 208 ft Cat4
#13 03:53:43 99.49 mi 00:01:00 0.34 mi 20.22 mph 338 watts 4.31 % 77 ft Cat4
Normalized Power®, Training Stress Score® and Intensity Factor® are registered trademarks of TrainingPeaks, LLC.

Race Overview

Distance 112.4 mi
Time 04:23:26
Avg. Speed 25.6 mph
Avg. Power 341 watts
Watts/Kg 4.67
Normalized Power® 288.12 watts
Variability Index 0.84
Intensity Factor® 0.76
Training Stress Score® 253
Work 4469 kJ
Weighted Grade 0.31%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 8.99 °
Avg. CdA 0.2203
Avg. Crr 0.00578
Course 2016 Ironman World Championship
Classification Rolling
Bike Scott
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