Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:09 00:03:09 1.23 mi 1.23 mi +0.66 % 23.41 mph 300 watts
#2 00:02:01 00:05:11 0.62 mi 1.85 mi +3.14 % 18.32 mph 339 watts
#3 00:00:15 00:05:26 0.09 mi 1.94 mi +0.80 % 20.02 mph 304 watts
#4 00:00:10 00:05:37 0.07 mi 2.01 mi -2.16 % 22.17 mph 251 watts
#5 00:00:33 00:06:11 0.31 mi 2.32 mi -5.71 % 33.14 mph 189 watts
#6 00:01:08 00:07:20 0.52 mi 2.84 mi -0.66 % 27.40 mph 274 watts
#7 00:05:16 00:12:36 1.81 mi 4.65 mi +2.28 % 20.63 mph 327 watts
#8 00:03:21 00:15:58 1.76 mi 6.41 mi -2.31 % 31.39 mph 242 watts
#9 00:01:08 00:17:06 0.53 mi 6.94 mi +0.07 % 27.78 mph 286 watts
#10 00:01:46 00:18:52 0.46 mi 7.40 mi +4.83 % 15.71 mph 354 watts
#11 00:01:20 00:20:12 0.67 mi 8.07 mi -2.55 % 30.17 mph 237 watts
#12 00:00:27 00:20:40 0.22 mi 8.29 mi +0.85 % 28.40 mph 303 watts
#13 00:04:01 00:24:41 1.80 mi 10.09 mi -0.41 % 26.79 mph 281 watts
#14 00:05:56 00:30:38 2.44 mi 12.53 mi +0.62 % 24.71 mph 298 watts
#15 00:02:05 00:32:43 0.81 mi 13.34 mi +0.78 % 23.37 mph 303 watts
#16 00:08:16 00:40:59 3.44 mi 16.78 mi +0.01 % 24.95 mph 291 watts
#17 00:00:19 00:41:18 0.13 mi 16.91 mi +1.03 % 23.60 mph 308 watts
#18 00:01:22 00:42:41 0.40 mi 17.31 mi +3.59 % 17.31 mph 344 watts
#19 00:03:10 00:45:52 1.17 mi 18.48 mi +0.79 % 22.09 mph 307 watts
#20 00:01:33 00:47:25 0.66 mi 19.14 mi -0.76 % 25.68 mph 280 watts
#21 00:00:32 00:47:58 0.30 mi 19.44 mi -5.13 % 33.46 mph 211 watts
#22 00:01:59 00:49:57 0.80 mi 20.24 mi +0.66 % 24.21 mph 303 watts
#23 00:02:13 00:52:11 0.84 mi 21.08 mi +0.55 % 22.68 mph 304 watts
#24 00:03:22 00:55:34 1.11 mi 22.19 mi +1.95 % 19.70 mph 324 watts
#25 00:00:15 00:55:49 0.08 mi 22.27 mi +2.34 % 19.13 mph 332 watts
#26 00:01:14 00:57:03 0.55 mi 22.82 mi -1.76 % 26.69 mph 263 watts
#27 00:05:13 01:02:16 2.07 mi 24.89 mi +0.20 % 23.83 mph 298 watts
#28 00:01:01 01:03:18 0.54 mi 25.43 mi -3.67 % 31.54 mph 230 watts
#29 00:00:44 01:04:03 0.43 mi 25.86 mi -4.19 % 35.12 mph 221 watts
#30 00:03:46 01:07:49 1.66 mi 27.52 mi -0.46 % 26.44 mph 284 watts
#31 00:00:29 01:08:19 0.19 mi 27.71 mi +1.69 % 22.67 mph 320 watts
#32 00:01:47 01:10:06 0.84 mi 28.55 mi -1.74 % 28.05 mph 260 watts
#33 00:02:24 01:12:30 0.89 mi 29.44 mi +1.30 % 22.16 mph 315 watts
#34 00:00:35 01:13:05 0.21 mi 29.65 mi +0.81 % 21.93 mph 307 watts
#35 00:03:36 01:16:42 1.51 mi 31.16 mi -0.47 % 25.08 mph 286 watts
#36 00:03:42 01:20:25 1.31 mi 32.47 mi +1.27 % 21.16 mph 316 watts
#37 00:00:23 01:20:48 0.13 mi 32.60 mi +2.34 % 19.55 mph 329 watts
#38 00:03:18 01:24:07 1.29 mi 33.89 mi +0.04 % 23.44 mph 295 watts
#39 00:01:06 01:25:13 0.30 mi 34.19 mi +4.37 % 16.50 mph 352 watts
#40 00:01:22 01:26:36 0.69 mi 34.88 mi -3.36 % 30.14 mph 234 watts
#41 00:01:25 01:28:02 0.48 mi 35.36 mi +2.93 % 20.13 mph 337 watts
#42 00:00:16 01:28:18 0.08 mi 35.44 mi +3.93 % 16.98 mph 349 watts
#43 00:00:50 01:29:09 0.38 mi 35.82 mi -2.57 % 27.01 mph 244 watts
#44 00:00:54 01:30:03 0.36 mi 36.18 mi +1.23 % 24.18 mph 311 watts
#45 00:01:23 01:31:26 0.46 mi 36.64 mi +2.48 % 19.88 mph 332 watts
#46 00:00:53 01:32:19 0.49 mi 37.13 mi -4.34 % 32.86 mph 212 watts
#47 00:01:16 01:33:36 0.52 mi 37.65 mi +1.58 % 24.45 mph 319 watts
#48 00:00:27 01:34:04 0.13 mi 37.78 mi +5.05 % 16.92 mph 360 watts
#49 00:00:51 01:34:55 0.36 mi 38.14 mi -1.44 % 25.13 mph 263 watts
#50 00:01:11 01:36:06 0.36 mi 38.50 mi +4.21 % 18.05 mph 352 watts
#51 00:01:49 01:37:55 0.66 mi 39.16 mi +1.18 % 21.59 mph 309 watts
#52 00:01:08 01:39:04 0.54 mi 39.70 mi -1.81 % 28.76 mph 253 watts
#53 00:00:20 01:39:24 0.19 mi 39.89 mi -3.76 % 33.27 mph 222 watts
#54 00:00:42 01:40:06 0.27 mi 40.16 mi +3.43 % 22.83 mph 344 watts
#55 00:01:21 01:41:28 0.84 mi 41.00 mi -4.68 % 37.16 mph 198 watts
#56 00:01:02 01:42:30 0.58 mi 41.58 mi -1.16 % 33.78 mph 260 watts
#57 00:02:48 01:45:19 1.25 mi 42.83 mi +0.43 % 26.77 mph 291 watts
#58 00:00:26 01:45:45 0.10 mi 42.93 mi +9.33 % 14.11 mph 376 watts
#59 00:01:54 01:47:40 0.76 mi 43.69 mi +0.48 % 23.79 mph 293 watts
#60 00:00:42 01:48:23 0.20 mi 43.89 mi +6.31 % 16.77 mph 393 watts
#61 00:02:00 01:50:24 0.95 mi 44.84 mi -1.05 % 28.36 mph 261 watts
#62 00:01:11 01:51:35 0.43 mi 45.27 mi +3.15 % 21.49 mph 341 watts
#63 00:02:15 01:53:51 1.04 mi 46.31 mi -0.53 % 27.69 mph 274 watts
#64 00:00:31 01:54:22 0.25 mi 46.56 mi -0.13 % 27.96 mph 283 watts
#65 00:02:14 01:56:37 0.83 mi 47.39 mi +2.04 % 22.05 mph 323 watts
#66 00:01:04 01:57:42 0.55 mi 47.94 mi -2.35 % 30.64 mph 242 watts
#67 00:03:17 02:01:00 1.42 mi 49.36 mi +0.61 % 25.87 mph 298 watts
#68 00:00:22 02:01:22 0.13 mi 49.49 mi +4.30 % 20.31 mph 352 watts
#69 00:02:07 02:03:30 1.08 mi 50.57 mi -2.00 % 30.38 mph 246 watts
#70 00:02:23 02:05:53 1.02 mi 51.59 mi +0.72 % 25.57 mph 302 watts
#71 00:02:41 02:08:35 1.26 mi 52.85 mi -0.82 % 28.12 mph 272 watts
#72 00:00:37 02:09:13 0.28 mi 53.13 mi +0.41 % 26.50 mph 297 watts
#73 00:04:42 02:13:55 1.50 mi 54.63 mi +2.63 % 19.19 mph 334 watts
#74 00:00:20 02:14:15 0.10 mi 54.73 mi +4.30 % 17.05 mph 353 watts
#75 00:06:10 02:20:26 2.17 mi 56.90 mi +1.33 % 21.11 mph 314 watts
#76 00:01:33 02:21:59 0.48 mi 57.38 mi +2.55 % 18.50 mph 333 watts
#77 00:04:41 02:26:40 1.72 mi 59.10 mi +0.63 % 22.01 mph 305 watts
#78 00:00:34 02:27:15 0.29 mi 59.39 mi -4.33 % 30.42 mph 223 watts
#79 00:00:15 02:27:30 0.11 mi 59.50 mi +3.87 % 26.19 mph 347 watts
#80 00:01:01 02:28:32 0.35 mi 59.85 mi +2.39 % 20.31 mph 329 watts
#81 00:03:29 02:32:01 1.74 mi 61.59 mi -0.60 % 29.89 mph 270 watts
#82 00:00:53 02:32:55 0.53 mi 62.12 mi -2.36 % 35.37 mph 229 watts
#83 00:03:48 02:36:43 2.11 mi 64.23 mi -1.33 % 33.24 mph 254 watts
#84 00:02:46 02:39:29 1.66 mi 65.89 mi -2.69 % 35.85 mph 233 watts
#85 00:00:19 02:39:49 0.18 mi 66.07 mi -1.01 % 33.08 mph 272 watts
#86 00:03:11 02:43:00 1.31 mi 67.38 mi +0.70 % 24.59 mph 303 watts
#87 00:02:08 02:45:08 0.97 mi 68.35 mi -0.85 % 27.34 mph 275 watts
#88 00:03:11 02:48:19 1.10 mi 69.45 mi +2.10 % 20.75 mph 327 watts
#89 00:00:13 02:48:33 0.08 mi 69.53 mi +1.64 % 20.55 mph 317 watts
#90 00:03:20 02:51:53 1.52 mi 71.05 mi -0.98 % 27.33 mph 274 watts
#91 00:01:30 02:53:24 0.51 mi 71.56 mi +2.64 % 20.11 mph 332 watts
#92 00:01:36 02:55:01 0.79 mi 72.35 mi -2.20 % 29.29 mph 254 watts
#93 00:00:09 02:55:10 0.08 mi 72.43 mi -1.20 % 30.46 mph 271 watts
#94 00:00:39 02:55:50 0.28 mi 72.71 mi +0.71 % 25.16 mph 303 watts
#95 00:02:15 02:58:05 0.85 mi 73.56 mi +0.79 % 22.67 mph 308 watts
#96 00:00:12 02:58:17 0.08 mi 73.64 mi +0.24 % 23.02 mph 299 watts
#97 00:00:51 02:59:09 0.42 mi 74.06 mi -3.01 % 29.63 mph 239 watts
#98 00:00:08 02:59:17 0.07 mi 74.13 mi -4.22 % 32.55 mph 223 watts
#99 00:02:31 03:01:48 0.93 mi 75.06 mi +1.28 % 22.18 mph 316 watts
#100 00:00:19 03:02:08 0.16 mi 75.22 mi -6.18 % 30.01 mph 198 watts
#101 00:00:06 03:02:14 0.06 mi 75.28 mi -6.61 % 36.95 mph 191 watts
#102 00:01:46 03:04:01 0.82 mi 76.10 mi -0.64 % 27.83 mph 282 watts
#103 00:00:37 03:04:39 0.27 mi 76.37 mi -0.28 % 25.61 mph 289 watts
#104 00:02:19 03:06:58 1.04 mi 77.41 mi -1.15 % 26.64 mph 272 watts
#105 00:01:31 03:08:30 0.57 mi 77.98 mi +1.05 % 22.38 mph 312 watts
#106 00:03:27 03:11:57 0.83 mi 78.81 mi +5.10 % 14.42 mph 366 watts
#107 00:00:34 03:12:32 0.26 mi 79.07 mi -3.27 % 26.84 mph 229 watts
#108 00:01:49 03:14:22 0.71 mi 79.78 mi +1.87 % 23.21 mph 320 watts
#109 00:00:11 03:14:33 0.07 mi 79.85 mi +1.34 % 22.12 mph 312 watts
#110 00:01:16 03:15:50 0.57 mi 80.42 mi -0.37 % 26.97 mph 279 watts
#111 00:00:35 03:16:26 0.38 mi 80.80 mi -5.83 % 38.33 mph 186 watts
#112 00:00:52 03:17:18 0.42 mi 81.22 mi +1.52 % 28.81 mph 315 watts
#113 00:01:10 03:18:28 0.60 mi 81.82 mi -2.01 % 30.74 mph 246 watts
#114 00:01:29 03:19:58 0.50 mi 82.32 mi +3.73 % 20.04 mph 357 watts
#115 00:01:01 03:20:59 0.50 mi 82.82 mi -2.26 % 29.46 mph 242 watts
#116 00:00:34 03:21:34 0.31 mi 83.13 mi -1.25 % 32.36 mph 260 watts
#117 00:00:55 03:22:29 0.37 mi 83.50 mi +2.57 % 23.79 mph 331 watts
#118 00:00:58 03:23:28 0.54 mi 84.04 mi -3.10 % 33.26 mph 220 watts
#119 00:01:50 03:25:19 0.68 mi 84.72 mi +3.19 % 22.10 mph 341 watts
#120 00:00:12 03:25:32 0.07 mi 84.79 mi +2.28 % 20.36 mph 326 watts
#121 00:00:28 03:26:00 0.26 mi 85.05 mi -5.15 % 33.32 mph 191 watts
#122 00:04:59 03:31:00 2.66 mi 87.71 mi -0.66 % 31.96 mph 264 watts
#123 00:03:11 03:34:12 1.53 mi 89.24 mi +0.26 % 28.79 mph 286 watts
#124 00:00:16 03:34:28 0.14 mi 89.38 mi -1.01 % 29.73 mph 262 watts
#125 00:01:57 03:36:25 1.02 mi 90.40 mi -1.09 % 31.43 mph 260 watts
#126 00:01:54 03:38:20 0.78 mi 91.18 mi +1.52 % 24.57 mph 313 watts
#127 00:00:15 03:38:36 0.10 mi 91.28 mi +1.98 % 22.92 mph 322 watts
#128 00:01:43 03:40:19 0.84 mi 92.12 mi -0.96 % 29.37 mph 266 watts
#129 00:01:45 03:42:05 0.65 mi 92.77 mi +2.61 % 22.04 mph 332 watts
#130 00:00:32 03:42:38 0.26 mi 93.03 mi -2.42 % 28.88 mph 237 watts
#131 00:01:12 03:43:51 0.40 mi 93.43 mi +4.44 % 20.12 mph 363 watts
#132 00:01:56 03:45:47 0.61 mi 94.04 mi +3.48 % 19.03 mph 346 watts
#133 00:05:18 03:51:06 2.55 mi 96.59 mi +0.06 % 28.81 mph 280 watts
#134 00:00:16 03:51:22 0.11 mi 96.70 mi +4.13 % 24.87 mph 354 watts
#135 00:02:01 03:53:23 1.13 mi 97.83 mi -2.01 % 33.50 mph 237 watts
#136 00:01:41 03:55:05 0.92 mi 98.75 mi -0.67 % 32.69 mph 264 watts
#137 00:01:19 03:56:24 0.70 mi 99.45 mi -0.63 % 31.44 mph 267 watts
#138 00:00:46 03:57:11 0.27 mi 99.72 mi +4.77 % 20.67 mph 366 watts
#139 00:00:14 03:57:25 0.07 mi 99.79 mi +2.65 % 18.25 mph 333 watts
#140 00:01:40 03:59:06 0.70 mi 100.49 mi +0.79 % 25.13 mph 298 watts
#141 00:03:01 04:02:07 1.64 mi 102.13 mi -1.47 % 32.57 mph 253 watts
#142 00:00:10 04:02:17 0.09 mi 102.22 mi -0.99 % 32.79 mph 263 watts
#143 00:05:24 04:07:42 2.40 mi 104.62 mi +0.13 % 26.64 mph 289 watts
#144 00:03:59 04:11:41 1.84 mi 106.46 mi -0.51 % 27.61 mph 279 watts
#145 00:05:46 04:17:27 2.39 mi 108.85 mi -0.49 % 24.83 mph 289 watts
#146 00:03:33 04:21:01 1.29 mi 110.14 mi +0.65 % 21.70 mph 308 watts
#147 00:02:11 04:23:13 0.89 mi 111.03 mi -0.68 % 24.27 mph 286 watts
#148 00:01:12 04:24:25 0.59 mi 111.62 mi -1.61 % 29.58 mph 253 watts
#149 00:02:05 04:26:30 0.74 mi 112.36 mi -0.19 % 21.28 mph 300 watts
Totals 04:26:30 04:26:30 112.40 mi 112.40 mi NA 25.30 mph 292.65 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:21:15 6.48 mi 00:01:38 0.50 mi 4.09 % 18.69 mph 352 watts
All Cats 13 00:21:15 6.48 mi 00:01:38 0.50 mi 4.09 % 18.69 mph 352 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:09 1.23 mi 00:02:01 0.62 mi 18.32 mph 339 watts 3.14 % 103 ft Cat4
#2 00:17:06 6.94 mi 00:01:46 0.46 mi 15.71 mph 354 watts 4.83 % 118 ft Cat4
#3 00:41:18 16.91 mi 00:01:22 0.40 mi 17.31 mph 344 watts 3.59 % 75 ft Cat4
#4 01:24:07 33.91 mi 00:01:06 0.30 mi 16.50 mph 352 watts 4.37 % 70 ft Cat4
#5 01:34:55 38.16 mi 00:01:11 0.36 mi 18.05 mph 352 watts 4.21 % 79 ft Cat4
#6 01:39:24 39.90 mi 00:00:42 0.27 mi 22.83 mph 344 watts 3.43 % 49 ft Cat4
#7 01:47:40 43.71 mi 00:00:42 0.20 mi 16.77 mph 393 watts 6.31 % 67 ft Cat4
#8 01:50:24 44.86 mi 00:01:11 0.43 mi 21.49 mph 341 watts 3.15 % 71 ft Cat4
#9 03:08:30 77.99 mi 00:03:27 0.83 mi 14.42 mph 366 watts 5.10 % 223 ft Cat4
#10 03:18:28 81.83 mi 00:01:29 0.50 mi 20.04 mph 357 watts 3.73 % 99 ft Cat4
#11 03:23:28 84.05 mi 00:02:03 0.75 mi 21.92 mph 334 watts 3.10 % 123 ft Cat4
#12 03:42:38 93.06 mi 00:03:08 1.02 mi 19.45 mph 355 watts 3.86 % 208 ft Cat4
#13 03:56:24 99.49 mi 00:01:00 0.34 mi 20.10 mph 350 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 04:26:30
Avg. Speed 25.3 mph
Avg. Power 352 watts
Watts/Kg 4.7
Normalized Power® 298.29 watts
Variability Index 0.85
Intensity Factor® 0.75
Training Stress Score® 248
Work 4680 kJ
Weighted Grade 0.31%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 9.07 °
Avg. CdA 0.2333
Avg. Crr 0.00578
Course 2016 Ironman World Championship
Classification Rolling
Bike LG - Alpha
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