Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:01 00:03:01 1.17 mi 1.17 mi +0.67 % 23.20 mph 280 watts
#2 00:00:09 00:03:11 0.06 mi 1.23 mi +0.49 % 23.92 mph 281 watts
#3 00:02:04 00:05:15 0.62 mi 1.85 mi +3.14 % 17.97 mph 317 watts
#4 00:00:15 00:05:31 0.09 mi 1.94 mi +0.80 % 19.66 mph 283 watts
#5 00:00:10 00:05:41 0.07 mi 2.01 mi -2.16 % 22.01 mph 231 watts
#6 00:00:33 00:06:15 0.31 mi 2.32 mi -5.71 % 33.12 mph 170 watts
#7 00:01:08 00:07:24 0.52 mi 2.84 mi -0.66 % 27.48 mph 257 watts
#8 00:05:21 00:12:46 1.81 mi 4.65 mi +2.28 % 20.27 mph 306 watts
#9 00:03:19 00:16:05 1.76 mi 6.41 mi -2.31 % 31.73 mph 225 watts
#10 00:01:07 00:17:13 0.53 mi 6.94 mi +0.07 % 28.01 mph 266 watts
#11 00:01:48 00:19:02 0.46 mi 7.40 mi +4.83 % 15.36 mph 332 watts
#12 00:01:19 00:20:21 0.67 mi 8.07 mi -2.55 % 30.21 mph 218 watts
#13 00:00:27 00:20:49 0.22 mi 8.29 mi +0.85 % 28.76 mph 283 watts
#14 00:04:00 00:24:50 1.80 mi 10.09 mi -0.41 % 26.86 mph 261 watts
#15 00:05:55 00:30:46 2.44 mi 12.53 mi +0.62 % 24.72 mph 279 watts
#16 00:02:05 00:32:51 0.81 mi 13.34 mi +0.78 % 23.38 mph 283 watts
#17 00:08:14 00:41:05 3.44 mi 16.78 mi +0.01 % 25.04 mph 270 watts
#18 00:00:19 00:41:25 0.13 mi 16.91 mi +1.03 % 23.70 mph 289 watts
#19 00:01:24 00:42:49 0.40 mi 17.31 mi +3.59 % 16.98 mph 320 watts
#20 00:03:12 00:46:01 1.17 mi 18.48 mi +0.79 % 21.95 mph 286 watts
#21 00:01:32 00:47:34 0.66 mi 19.14 mi -0.76 % 25.71 mph 258 watts
#22 00:00:31 00:48:06 0.30 mi 19.44 mi -5.13 % 33.79 mph 192 watts
#23 00:01:58 00:50:05 0.80 mi 20.24 mi +0.66 % 24.39 mph 285 watts
#24 00:02:14 00:52:19 0.84 mi 21.08 mi +0.55 % 22.60 mph 284 watts
#25 00:03:25 00:55:45 1.11 mi 22.19 mi +1.95 % 19.42 mph 302 watts
#26 00:00:15 00:56:01 0.08 mi 22.27 mi +2.34 % 18.82 mph 307 watts
#27 00:01:13 00:57:15 0.55 mi 22.82 mi -1.76 % 26.72 mph 243 watts
#28 00:05:14 01:02:29 2.07 mi 24.89 mi +0.20 % 23.75 mph 276 watts
#29 00:01:01 01:03:30 0.54 mi 25.43 mi -3.67 % 31.88 mph 213 watts
#30 00:00:43 01:04:13 0.43 mi 25.86 mi -4.19 % 35.82 mph 203 watts
#31 00:03:44 01:07:58 1.66 mi 27.52 mi -0.46 % 26.64 mph 262 watts
#32 00:00:29 01:08:28 0.19 mi 27.71 mi +1.69 % 22.69 mph 298 watts
#33 00:01:46 01:10:14 0.84 mi 28.55 mi -1.74 % 28.27 mph 241 watts
#34 00:02:24 01:12:39 0.89 mi 29.44 mi +1.30 % 22.06 mph 292 watts
#35 00:00:35 01:13:14 0.21 mi 29.65 mi +0.81 % 21.79 mph 286 watts
#36 00:03:36 01:16:50 1.51 mi 31.16 mi -0.47 % 25.15 mph 266 watts
#37 00:03:44 01:20:35 1.31 mi 32.47 mi +1.27 % 20.99 mph 293 watts
#38 00:00:24 01:20:59 0.13 mi 32.60 mi +2.34 % 19.39 mph 309 watts
#39 00:03:18 01:24:18 1.29 mi 33.89 mi +0.04 % 23.40 mph 273 watts
#40 00:01:07 01:25:25 0.30 mi 34.19 mi +4.37 % 16.18 mph 329 watts
#41 00:01:21 01:26:47 0.69 mi 34.88 mi -3.36 % 30.40 mph 216 watts
#42 00:01:26 01:28:13 0.48 mi 35.36 mi +2.93 % 20.08 mph 315 watts
#43 00:00:16 01:28:30 0.08 mi 35.44 mi +3.93 % 16.65 mph 326 watts
#44 00:00:50 01:29:20 0.38 mi 35.82 mi -2.57 % 27.05 mph 226 watts
#45 00:00:53 01:30:14 0.36 mi 36.18 mi +1.23 % 24.38 mph 290 watts
#46 00:01:24 01:31:38 0.46 mi 36.64 mi +2.48 % 19.63 mph 310 watts
#47 00:00:53 01:32:31 0.49 mi 37.13 mi -4.34 % 33.08 mph 194 watts
#48 00:01:16 01:33:47 0.52 mi 37.65 mi +1.58 % 24.64 mph 297 watts
#49 00:00:28 01:34:16 0.13 mi 37.78 mi +5.05 % 16.52 mph 335 watts
#50 00:00:51 01:35:07 0.36 mi 38.14 mi -1.44 % 24.96 mph 241 watts
#51 00:01:12 01:36:20 0.36 mi 38.50 mi +4.21 % 17.78 mph 329 watts
#52 00:01:50 01:38:10 0.66 mi 39.16 mi +1.18 % 21.41 mph 289 watts
#53 00:01:07 01:39:17 0.54 mi 39.70 mi -1.81 % 28.99 mph 236 watts
#54 00:00:19 01:39:37 0.19 mi 39.89 mi -3.76 % 33.77 mph 203 watts
#55 00:00:42 01:40:20 0.27 mi 40.16 mi +3.43 % 22.99 mph 322 watts
#56 00:01:21 01:41:41 0.84 mi 41.00 mi -4.68 % 37.48 mph 181 watts
#57 00:01:00 01:42:42 0.58 mi 41.58 mi -1.16 % 34.44 mph 241 watts
#58 00:02:48 01:45:30 1.25 mi 42.83 mi +0.43 % 26.83 mph 272 watts
#59 00:00:27 01:45:57 0.10 mi 42.93 mi +9.33 % 13.59 mph 349 watts
#60 00:01:55 01:47:53 0.76 mi 43.69 mi +0.48 % 23.64 mph 274 watts
#61 00:00:46 01:48:40 0.20 mi 43.89 mi +6.31 % 15.45 mph 343 watts
#62 00:02:01 01:50:41 0.95 mi 44.84 mi -1.05 % 28.24 mph 244 watts
#63 00:01:12 01:51:53 0.43 mi 45.27 mi +3.15 % 21.27 mph 320 watts
#64 00:02:15 01:54:08 1.04 mi 46.31 mi -0.53 % 27.64 mph 252 watts
#65 00:00:31 01:54:40 0.25 mi 46.56 mi -0.13 % 28.04 mph 263 watts
#66 00:02:15 01:56:56 0.83 mi 47.39 mi +2.04 % 21.92 mph 304 watts
#67 00:01:04 01:58:00 0.55 mi 47.94 mi -2.35 % 30.75 mph 222 watts
#68 00:03:17 02:01:18 1.42 mi 49.36 mi +0.61 % 25.95 mph 279 watts
#69 00:00:22 02:01:40 0.13 mi 49.49 mi +4.30 % 20.13 mph 331 watts
#70 00:02:06 02:03:47 1.08 mi 50.57 mi -2.00 % 30.61 mph 228 watts
#71 00:02:23 02:06:10 1.02 mi 51.59 mi +0.72 % 25.60 mph 280 watts
#72 00:02:41 02:08:51 1.26 mi 52.85 mi -0.82 % 28.26 mph 251 watts
#73 00:00:37 02:09:29 0.28 mi 53.13 mi +0.41 % 26.68 mph 277 watts
#74 00:04:46 02:14:15 1.50 mi 54.63 mi +2.63 % 18.92 mph 312 watts
#75 00:00:20 02:14:36 0.10 mi 54.73 mi +4.30 % 16.71 mph 331 watts
#76 00:06:12 02:20:48 2.17 mi 56.90 mi +1.33 % 20.99 mph 294 watts
#77 00:01:34 02:22:23 0.48 mi 57.38 mi +2.55 % 18.24 mph 311 watts
#78 00:04:43 02:27:06 1.72 mi 59.10 mi +0.63 % 21.89 mph 285 watts
#79 00:00:34 02:27:41 0.29 mi 59.39 mi -4.33 % 30.49 mph 202 watts
#80 00:00:14 02:27:55 0.11 mi 59.50 mi +3.87 % 26.51 mph 325 watts
#81 00:01:03 02:28:58 0.35 mi 59.85 mi +2.39 % 19.88 mph 309 watts
#82 00:03:29 02:32:28 1.74 mi 61.59 mi -0.60 % 29.80 mph 250 watts
#83 00:00:53 02:33:22 0.53 mi 62.12 mi -2.36 % 35.52 mph 209 watts
#84 00:03:45 02:37:07 2.11 mi 64.23 mi -1.33 % 33.65 mph 237 watts
#85 00:02:43 02:39:51 1.66 mi 65.89 mi -2.69 % 36.40 mph 213 watts
#86 00:00:18 02:40:10 0.18 mi 66.07 mi -1.01 % 33.72 mph 249 watts
#87 00:03:11 02:43:22 1.31 mi 67.38 mi +0.70 % 24.54 mph 281 watts
#88 00:02:07 02:45:29 0.97 mi 68.35 mi -0.85 % 27.47 mph 253 watts
#89 00:03:13 02:48:43 1.10 mi 69.45 mi +2.10 % 20.51 mph 304 watts
#90 00:00:13 02:48:56 0.08 mi 69.53 mi +1.64 % 20.31 mph 298 watts
#91 00:03:19 02:52:16 1.52 mi 71.05 mi -0.98 % 27.45 mph 252 watts
#92 00:01:31 02:53:47 0.51 mi 71.56 mi +2.64 % 19.94 mph 311 watts
#93 00:01:36 02:55:23 0.79 mi 72.35 mi -2.20 % 29.43 mph 231 watts
#94 00:00:09 02:55:32 0.08 mi 72.43 mi -1.20 % 31.00 mph 248 watts
#95 00:00:39 02:56:12 0.28 mi 72.71 mi +0.71 % 25.37 mph 284 watts
#96 00:02:15 02:58:28 0.85 mi 73.56 mi +0.79 % 22.59 mph 286 watts
#97 00:00:12 02:58:40 0.08 mi 73.64 mi +0.24 % 22.96 mph 277 watts
#98 00:00:51 02:59:31 0.42 mi 74.06 mi -3.01 % 29.89 mph 219 watts
#99 00:00:08 02:59:39 0.07 mi 74.13 mi -4.22 % 33.08 mph 203 watts
#100 00:02:31 03:02:10 0.93 mi 75.06 mi +1.28 % 22.22 mph 295 watts
#101 00:00:19 03:02:30 0.16 mi 75.22 mi -6.18 % 30.08 mph 179 watts
#102 00:00:06 03:02:36 0.06 mi 75.28 mi -6.61 % 37.46 mph 180 watts
#103 00:01:44 03:04:21 0.82 mi 76.10 mi -0.64 % 28.22 mph 262 watts
#104 00:00:37 03:04:59 0.27 mi 76.37 mi -0.28 % 25.77 mph 268 watts
#105 00:02:18 03:07:17 1.04 mi 77.41 mi -1.15 % 26.90 mph 253 watts
#106 00:01:31 03:08:49 0.57 mi 77.98 mi +1.05 % 22.39 mph 291 watts
#107 00:03:27 03:12:16 0.83 mi 78.81 mi +5.10 % 14.43 mph 355 watts
#108 00:00:34 03:12:51 0.26 mi 79.07 mi -3.27 % 26.73 mph 205 watts
#109 00:01:50 03:14:41 0.71 mi 79.78 mi +1.87 % 23.15 mph 301 watts
#110 00:00:11 03:14:52 0.07 mi 79.85 mi +1.34 % 21.89 mph 290 watts
#111 00:01:16 03:16:09 0.57 mi 80.42 mi -0.37 % 26.92 mph 258 watts
#112 00:00:35 03:16:44 0.38 mi 80.80 mi -5.83 % 38.73 mph 168 watts
#113 00:00:51 03:17:36 0.42 mi 81.22 mi +1.52 % 29.30 mph 294 watts
#114 00:01:09 03:18:46 0.60 mi 81.82 mi -2.01 % 30.90 mph 227 watts
#115 00:01:31 03:20:17 0.50 mi 82.32 mi +3.73 % 19.77 mph 334 watts
#116 00:01:01 03:21:18 0.50 mi 82.82 mi -2.26 % 29.49 mph 225 watts
#117 00:00:33 03:21:52 0.31 mi 83.13 mi -1.25 % 32.71 mph 239 watts
#118 00:00:55 03:22:48 0.37 mi 83.50 mi +2.57 % 23.82 mph 312 watts
#119 00:00:58 03:23:46 0.54 mi 84.04 mi -3.10 % 33.39 mph 204 watts
#120 00:01:51 03:25:38 0.68 mi 84.72 mi +3.19 % 21.93 mph 321 watts
#121 00:00:12 03:25:51 0.07 mi 84.79 mi +2.28 % 19.97 mph 307 watts
#122 00:00:28 03:26:20 0.26 mi 85.05 mi -5.15 % 33.17 mph 171 watts
#123 00:04:58 03:31:18 2.66 mi 87.71 mi -0.66 % 32.10 mph 244 watts
#124 00:03:11 03:34:29 1.53 mi 89.24 mi +0.26 % 28.81 mph 268 watts
#125 00:00:16 03:34:46 0.14 mi 89.38 mi -1.01 % 29.74 mph 242 watts
#126 00:01:56 03:36:42 1.02 mi 90.40 mi -1.09 % 31.66 mph 241 watts
#127 00:01:55 03:38:37 0.78 mi 91.18 mi +1.52 % 24.52 mph 293 watts
#128 00:00:15 03:38:53 0.10 mi 91.28 mi +1.98 % 22.64 mph 301 watts
#129 00:01:43 03:40:37 0.84 mi 92.12 mi -0.96 % 29.38 mph 244 watts
#130 00:01:47 03:42:24 0.65 mi 92.77 mi +2.61 % 21.79 mph 310 watts
#131 00:00:33 03:42:57 0.26 mi 93.03 mi -2.42 % 28.69 mph 216 watts
#132 00:01:14 03:44:11 0.40 mi 93.43 mi +4.44 % 19.68 mph 339 watts
#133 00:01:59 03:46:11 0.61 mi 94.04 mi +3.48 % 18.52 mph 324 watts
#134 00:05:20 03:51:31 2.55 mi 96.59 mi +0.06 % 28.65 mph 259 watts
#135 00:00:16 03:51:48 0.11 mi 96.70 mi +4.13 % 24.64 mph 333 watts
#136 00:02:00 03:53:49 1.13 mi 97.83 mi -2.01 % 33.58 mph 219 watts
#137 00:01:40 03:55:29 0.92 mi 98.75 mi -0.67 % 32.90 mph 245 watts
#138 00:01:19 03:56:49 0.70 mi 99.45 mi -0.63 % 31.55 mph 246 watts
#139 00:00:47 03:57:36 0.27 mi 99.72 mi +4.77 % 20.30 mph 342 watts
#140 00:00:14 03:57:51 0.07 mi 99.79 mi +2.65 % 17.73 mph 313 watts
#141 00:01:41 03:59:32 0.70 mi 100.49 mi +0.79 % 24.93 mph 279 watts
#142 00:03:00 04:02:32 1.64 mi 102.13 mi -1.47 % 32.78 mph 232 watts
#143 00:00:10 04:02:43 0.09 mi 102.22 mi -0.99 % 33.00 mph 245 watts
#144 00:05:23 04:08:06 2.40 mi 104.62 mi +0.13 % 26.68 mph 267 watts
#145 00:03:57 04:12:04 1.84 mi 106.46 mi -0.51 % 27.79 mph 259 watts
#146 00:05:43 04:17:48 2.39 mi 108.85 mi -0.49 % 25.04 mph 267 watts
#147 00:03:32 04:21:21 1.29 mi 110.14 mi +0.65 % 21.73 mph 287 watts
#148 00:02:10 04:23:31 0.89 mi 111.03 mi -0.68 % 24.51 mph 267 watts
#149 00:01:11 04:24:43 0.59 mi 111.62 mi -1.61 % 29.80 mph 232 watts
#150 00:02:04 04:26:48 0.74 mi 112.36 mi -0.19 % 21.38 mph 280 watts
Totals 04:26:48 04:26:48 112.40 mi 112.40 mi NA 25.28 mph 272.41 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:21:36 6.48 mi 00:01:39 0.50 mi 4.09 % 18.35 mph 329 watts
All Cats 13 00:21:36 6.48 mi 00:01:39 0.50 mi 4.09 % 18.35 mph 329 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:11 1.23 mi 00:02:04 0.62 mi 17.97 mph 317 watts 3.14 % 103 ft Cat4
#2 00:17:13 6.94 mi 00:01:48 0.46 mi 15.36 mph 332 watts 4.83 % 118 ft Cat4
#3 00:41:25 16.91 mi 00:01:24 0.40 mi 16.98 mph 320 watts 3.59 % 75 ft Cat4
#4 01:24:18 33.91 mi 00:01:07 0.30 mi 16.18 mph 329 watts 4.37 % 70 ft Cat4
#5 01:35:07 38.16 mi 00:01:12 0.36 mi 17.78 mph 329 watts 4.21 % 79 ft Cat4
#6 01:39:37 39.90 mi 00:00:42 0.27 mi 22.99 mph 322 watts 3.43 % 49 ft Cat4
#7 01:47:53 43.71 mi 00:00:46 0.20 mi 15.45 mph 343 watts 6.31 % 67 ft Cat4
#8 01:50:41 44.86 mi 00:01:12 0.43 mi 21.27 mph 320 watts 3.15 % 71 ft Cat4
#9 03:08:49 77.99 mi 00:03:27 0.83 mi 14.43 mph 355 watts 5.10 % 223 ft Cat4
#10 03:18:46 81.83 mi 00:01:31 0.50 mi 19.77 mph 334 watts 3.73 % 99 ft Cat4
#11 03:23:46 84.05 mi 00:02:04 0.75 mi 21.73 mph 314 watts 3.10 % 123 ft Cat4
#12 03:42:57 93.06 mi 00:03:13 1.02 mi 18.96 mph 332 watts 3.86 % 208 ft Cat4
#13 03:56:49 99.49 mi 00:01:01 0.34 mi 19.69 mph 328 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 04:26:48
Avg. Speed 25.28 mph
Avg. Power 329 watts
Watts/Kg 4.4
Normalized Power® 278.18 watts
Variability Index 0.85
Intensity Factor® 0.77
Training Stress Score® 265
Work 4361 kJ
Weighted Grade 0.33%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 9.11 °
Avg. CdA 0.2181
Avg. Crr 0.00562
Course 2016 Ironman World Championship
Classification Rolling
Bike Canyon
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