Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:27 00:03:27 1.17 mi 1.17 mi +0.67 % 20.32 mph 212 watts
#2 00:00:10 00:03:38 0.06 mi 1.23 mi +0.49 % 20.71 mph 213 watts
#3 00:02:27 00:06:06 0.62 mi 1.85 mi +3.14 % 15.10 mph 242 watts
#4 00:00:18 00:06:24 0.09 mi 1.94 mi +0.80 % 17.09 mph 214 watts
#5 00:00:11 00:06:35 0.07 mi 2.01 mi -2.16 % 20.42 mph 170 watts
#6 00:00:35 00:07:11 0.31 mi 2.32 mi -5.71 % 31.88 mph 127 watts
#7 00:01:16 00:08:27 0.52 mi 2.84 mi -0.66 % 24.53 mph 193 watts
#8 00:06:16 00:14:44 1.81 mi 4.65 mi +2.28 % 17.33 mph 233 watts
#9 00:03:41 00:18:26 1.76 mi 6.41 mi -2.31 % 28.55 mph 165 watts
#10 00:01:17 00:19:43 0.53 mi 6.94 mi +0.07 % 24.50 mph 202 watts
#11 00:02:17 00:22:01 0.46 mi 7.40 mi +4.83 % 12.13 mph 249 watts
#12 00:01:28 00:23:29 0.67 mi 8.07 mi -2.55 % 27.41 mph 163 watts
#13 00:00:31 00:24:00 0.22 mi 8.29 mi +0.85 % 24.95 mph 214 watts
#14 00:04:34 00:28:35 1.80 mi 10.09 mi -0.41 % 23.51 mph 195 watts
#15 00:06:51 00:35:27 2.44 mi 12.53 mi +0.62 % 21.39 mph 211 watts
#16 00:02:25 00:37:52 0.81 mi 13.34 mi +0.78 % 20.13 mph 216 watts
#17 00:09:29 00:47:21 3.44 mi 16.78 mi +0.01 % 21.75 mph 205 watts
#18 00:00:22 00:47:44 0.13 mi 16.91 mi +1.03 % 20.24 mph 218 watts
#19 00:01:38 00:49:22 0.40 mi 17.31 mi +3.59 % 14.59 mph 257 watts
#20 00:03:43 00:53:05 1.17 mi 18.48 mi +0.79 % 18.90 mph 216 watts
#21 00:01:46 00:54:51 0.66 mi 19.14 mi -0.76 % 22.54 mph 196 watts
#22 00:00:35 00:55:27 0.30 mi 19.44 mi -5.13 % 30.70 mph 140 watts
#23 00:04:54 01:00:21 1.65 mi 21.09 mi +0.60 % 20.12 mph 215 watts
#24 00:04:01 01:04:23 1.11 mi 22.20 mi +1.95 % 16.56 mph 231 watts
#25 00:00:18 01:04:41 0.08 mi 22.28 mi +2.34 % 16.04 mph 237 watts
#26 00:01:23 01:06:04 0.55 mi 22.83 mi -1.76 % 23.76 mph 182 watts
#27 00:06:02 01:12:06 2.07 mi 24.90 mi +0.20 % 20.60 mph 211 watts
#28 00:01:07 01:13:14 0.54 mi 25.44 mi -3.67 % 28.74 mph 158 watts
#29 00:00:48 01:14:02 0.43 mi 25.87 mi -4.19 % 32.26 mph 149 watts
#30 00:04:17 01:18:20 1.66 mi 27.53 mi -0.46 % 23.20 mph 198 watts
#31 00:00:35 01:18:55 0.19 mi 27.72 mi +1.69 % 19.16 mph 226 watts
#32 00:02:00 01:20:56 0.84 mi 28.56 mi -1.74 % 25.04 mph 180 watts
#33 00:02:50 01:23:46 0.89 mi 29.45 mi +1.30 % 18.76 mph 221 watts
#34 00:00:41 01:24:27 0.21 mi 29.66 mi +0.81 % 18.75 mph 218 watts
#35 00:04:08 01:28:35 1.51 mi 31.17 mi -0.47 % 21.91 mph 200 watts
#36 00:04:24 01:33:00 1.31 mi 32.48 mi +1.27 % 17.82 mph 222 watts
#37 00:00:28 01:33:28 0.13 mi 32.61 mi +2.34 % 16.27 mph 235 watts
#38 00:03:49 01:37:18 1.29 mi 33.90 mi +0.04 % 20.29 mph 208 watts
#39 00:01:26 01:38:45 0.30 mi 34.20 mi +4.37 % 12.61 mph 245 watts
#40 00:01:31 01:40:16 0.69 mi 34.89 mi -3.36 % 27.29 mph 160 watts
#41 00:01:44 01:42:00 0.48 mi 35.37 mi +2.93 % 16.52 mph 238 watts
#42 00:00:19 01:42:20 0.08 mi 35.45 mi +3.93 % 14.43 mph 277 watts
#43 00:00:55 01:43:15 0.38 mi 35.83 mi -2.57 % 24.56 mph 169 watts
#44 00:01:03 01:44:18 0.36 mi 36.19 mi +1.23 % 20.68 mph 221 watts
#45 00:01:40 01:45:59 0.46 mi 36.65 mi +2.48 % 16.41 mph 235 watts
#46 00:00:58 01:46:57 0.49 mi 37.14 mi -4.34 % 30.11 mph 143 watts
#47 00:01:30 01:48:28 0.52 mi 37.66 mi +1.58 % 20.76 mph 226 watts
#48 00:00:36 01:49:04 0.13 mi 37.79 mi +5.05 % 12.87 mph 251 watts
#49 00:00:58 01:50:02 0.36 mi 38.15 mi -1.44 % 22.24 mph 183 watts
#50 00:01:22 01:51:24 0.36 mi 38.51 mi +4.21 % 15.61 mph 279 watts
#51 00:02:07 01:53:31 0.66 mi 39.17 mi +1.18 % 18.56 mph 221 watts
#52 00:01:16 01:54:48 0.54 mi 39.71 mi -1.81 % 25.75 mph 177 watts
#53 00:00:21 01:55:09 0.19 mi 39.90 mi -3.76 % 30.40 mph 149 watts
#54 00:00:52 01:56:02 0.27 mi 40.17 mi +3.43 % 18.68 mph 243 watts
#55 00:01:27 01:57:30 0.84 mi 41.01 mi -4.68 % 34.57 mph 135 watts
#56 00:01:08 01:58:38 0.58 mi 41.59 mi -1.16 % 30.55 mph 180 watts
#57 00:03:13 02:01:52 1.25 mi 42.84 mi +0.43 % 23.35 mph 206 watts
#58 00:00:37 02:02:29 0.10 mi 42.94 mi +9.33 % 10.05 mph 264 watts
#59 00:02:11 02:04:40 0.76 mi 43.70 mi +0.48 % 20.81 mph 208 watts
#60 00:00:59 02:05:40 0.20 mi 43.90 mi +6.31 % 12.02 mph 257 watts
#61 00:02:15 02:07:55 0.95 mi 44.85 mi -1.05 % 25.26 mph 181 watts
#62 00:01:26 02:09:22 0.43 mi 45.28 mi +3.15 % 17.69 mph 243 watts
#63 00:02:33 02:11:55 1.04 mi 46.32 mi -0.53 % 24.47 mph 191 watts
#64 00:00:36 02:12:32 0.25 mi 46.57 mi -0.13 % 24.60 mph 201 watts
#65 00:02:40 02:15:12 0.83 mi 47.40 mi +2.04 % 18.55 mph 231 watts
#66 00:01:11 02:16:23 0.55 mi 47.95 mi -2.35 % 27.63 mph 165 watts
#67 00:03:48 02:20:12 1.42 mi 49.37 mi +0.61 % 22.42 mph 212 watts
#68 00:00:26 02:20:39 0.13 mi 49.50 mi +4.30 % 16.95 mph 272 watts
#69 00:02:21 02:23:00 1.08 mi 50.58 mi -2.00 % 27.52 mph 170 watts
#70 00:02:46 02:25:46 1.02 mi 51.60 mi +0.72 % 22.01 mph 212 watts
#71 00:03:03 02:28:50 1.26 mi 52.86 mi -0.82 % 24.83 mph 189 watts
#72 00:00:43 02:29:33 0.28 mi 53.14 mi +0.41 % 23.01 mph 208 watts
#73 00:05:42 02:35:15 1.50 mi 54.64 mi +2.63 % 15.82 mph 237 watts
#74 00:00:23 02:35:39 0.10 mi 54.74 mi +4.30 % 14.62 mph 287 watts
#75 00:07:17 02:42:56 2.17 mi 56.91 mi +1.33 % 17.89 mph 222 watts
#76 00:01:52 02:44:49 0.48 mi 57.39 mi +2.55 % 15.29 mph 237 watts
#77 00:05:29 02:50:18 1.72 mi 59.11 mi +0.63 % 18.84 mph 216 watts
#78 00:00:38 02:50:56 0.29 mi 59.40 mi -4.33 % 27.70 mph 152 watts
#79 00:00:17 02:51:13 0.11 mi 59.51 mi +3.87 % 23.03 mph 281 watts
#80 00:01:12 02:52:25 0.35 mi 59.86 mi +2.39 % 17.36 mph 234 watts
#81 00:03:54 02:56:20 1.74 mi 61.60 mi -0.60 % 26.63 mph 187 watts
#82 00:00:58 02:57:18 0.53 mi 62.13 mi -2.36 % 32.42 mph 156 watts
#83 00:04:13 03:01:32 2.11 mi 64.24 mi -1.33 % 29.94 mph 176 watts
#84 00:03:02 03:04:34 1.66 mi 65.90 mi -2.69 % 32.67 mph 158 watts
#85 00:00:21 03:04:56 0.18 mi 66.08 mi -1.01 % 29.61 mph 188 watts
#86 00:03:42 03:08:39 1.31 mi 67.39 mi +0.70 % 21.13 mph 214 watts
#87 00:02:26 03:11:05 0.97 mi 68.36 mi -0.85 % 23.99 mph 191 watts
#88 00:03:50 03:14:55 1.10 mi 69.46 mi +2.10 % 17.24 mph 230 watts
#89 00:00:15 03:15:11 0.08 mi 69.54 mi +1.64 % 17.23 mph 226 watts
#90 00:03:48 03:18:59 1.52 mi 71.06 mi -0.98 % 24.00 mph 190 watts
#91 00:01:49 03:20:48 0.51 mi 71.57 mi +2.64 % 16.62 mph 237 watts
#92 00:01:48 03:22:37 0.79 mi 72.36 mi -2.20 % 26.13 mph 172 watts
#93 00:00:10 03:22:47 0.08 mi 72.44 mi -1.20 % 27.21 mph 188 watts
#94 00:00:46 03:23:34 0.28 mi 72.72 mi +0.71 % 21.56 mph 214 watts
#95 00:02:39 03:26:13 0.85 mi 73.57 mi +0.79 % 19.26 mph 217 watts
#96 00:00:14 03:26:27 0.08 mi 73.65 mi +0.24 % 19.69 mph 210 watts
#97 00:00:57 03:27:25 0.42 mi 74.07 mi -3.01 % 26.65 mph 164 watts
#98 00:00:08 03:27:33 0.07 mi 74.14 mi -4.22 % 29.59 mph 149 watts
#99 00:02:59 03:30:33 0.93 mi 75.07 mi +1.28 % 18.74 mph 224 watts
#100 00:00:21 03:30:55 0.16 mi 75.23 mi -6.18 % 27.29 mph 130 watts
#101 00:00:06 03:31:01 0.06 mi 75.29 mi -6.61 % 34.45 mph 129 watts
#102 00:02:01 03:33:02 0.82 mi 76.11 mi -0.64 % 24.38 mph 197 watts
#103 00:00:43 03:33:46 0.27 mi 76.38 mi -0.28 % 22.22 mph 202 watts
#104 00:02:39 03:36:25 1.04 mi 77.42 mi -1.15 % 23.44 mph 191 watts
#105 00:01:48 03:38:14 0.57 mi 77.99 mi +1.05 % 18.88 mph 220 watts
#106 00:04:38 03:42:53 0.83 mi 78.82 mi +5.10 % 10.72 mph 249 watts
#107 00:00:38 03:43:31 0.26 mi 79.08 mi -3.27 % 24.06 mph 155 watts
#108 00:02:09 03:45:41 0.71 mi 79.79 mi +1.87 % 19.65 mph 228 watts
#109 00:00:13 03:45:55 0.07 mi 79.86 mi +1.34 % 18.73 mph 220 watts
#110 00:01:27 03:47:22 0.57 mi 80.43 mi -0.37 % 23.70 mph 195 watts
#111 00:00:38 03:48:00 0.38 mi 80.81 mi -5.83 % 35.54 mph 124 watts
#112 00:01:00 03:49:01 0.42 mi 81.23 mi +1.52 % 24.85 mph 222 watts
#113 00:01:18 03:50:19 0.60 mi 81.83 mi -2.01 % 27.66 mph 170 watts
#114 00:01:53 03:52:12 0.50 mi 82.33 mi +3.73 % 15.92 mph 250 watts
#115 00:01:08 03:53:21 0.50 mi 82.83 mi -2.26 % 26.45 mph 167 watts
#116 00:00:38 03:53:59 0.31 mi 83.14 mi -1.25 % 29.09 mph 180 watts
#117 00:01:05 03:55:04 0.37 mi 83.51 mi +2.57 % 20.16 mph 243 watts
#118 00:01:04 03:56:09 0.54 mi 84.05 mi -3.10 % 30.40 mph 149 watts
#119 00:02:13 03:58:22 0.68 mi 84.73 mi +3.19 % 18.36 mph 249 watts
#120 00:00:14 03:58:37 0.07 mi 84.80 mi +2.28 % 17.05 mph 237 watts
#121 00:00:31 03:59:08 0.26 mi 85.06 mi -5.15 % 30.69 mph 127 watts
#122 00:05:34 04:04:42 2.66 mi 87.72 mi -0.66 % 28.68 mph 184 watts
#123 00:03:38 04:08:21 1.53 mi 89.25 mi +0.26 % 25.28 mph 201 watts
#124 00:00:18 04:08:39 0.14 mi 89.39 mi -1.01 % 26.35 mph 180 watts
#125 00:02:11 04:10:50 1.02 mi 90.41 mi -1.09 % 28.05 mph 178 watts
#126 00:02:14 04:13:05 0.78 mi 91.19 mi +1.52 % 20.92 mph 222 watts
#127 00:00:18 04:13:24 0.10 mi 91.29 mi +1.98 % 19.58 mph 237 watts
#128 00:01:56 04:15:20 0.84 mi 92.13 mi -0.96 % 26.16 mph 183 watts
#129 00:02:05 04:17:26 0.65 mi 92.78 mi +2.61 % 18.58 mph 244 watts
#130 00:00:36 04:18:02 0.26 mi 93.04 mi -2.42 % 25.99 mph 161 watts
#131 00:01:27 04:19:30 0.40 mi 93.44 mi +4.44 % 16.57 mph 270 watts
#132 00:02:19 04:21:50 0.61 mi 94.05 mi +3.48 % 15.82 mph 252 watts
#133 00:05:59 04:27:50 2.55 mi 96.60 mi +0.06 % 25.55 mph 198 watts
#134 00:00:19 04:28:09 0.11 mi 96.71 mi +4.13 % 20.93 mph 256 watts
#135 00:02:12 04:30:22 1.13 mi 97.84 mi -2.01 % 30.57 mph 160 watts
#136 00:01:52 04:32:14 0.92 mi 98.76 mi -0.67 % 29.52 mph 183 watts
#137 00:01:29 04:33:43 0.70 mi 99.46 mi -0.63 % 28.08 mph 185 watts
#138 00:00:55 04:34:39 0.27 mi 99.73 mi +4.77 % 17.21 mph 283 watts
#139 00:00:16 04:34:56 0.07 mi 99.80 mi +2.65 % 15.69 mph 245 watts
#140 00:01:55 04:36:51 0.70 mi 100.50 mi +0.79 % 21.92 mph 211 watts
#141 00:03:21 04:40:13 1.64 mi 102.14 mi -1.47 % 29.33 mph 174 watts
#142 00:00:11 04:40:24 0.09 mi 102.23 mi -0.99 % 29.36 mph 184 watts
#143 00:06:11 04:46:35 2.40 mi 104.63 mi +0.13 % 23.27 mph 217 watts
#144 00:04:27 04:51:02 1.84 mi 106.47 mi -0.51 % 24.75 mph 209 watts
#145 00:06:39 04:57:42 2.39 mi 108.86 mi -0.49 % 21.53 mph 201 watts
#146 00:04:11 05:01:54 1.29 mi 110.15 mi +0.65 % 18.37 mph 216 watts
#147 00:02:32 05:04:26 0.89 mi 111.04 mi -0.68 % 21.01 mph 200 watts
#148 00:01:20 05:05:46 0.59 mi 111.63 mi -1.61 % 26.67 mph 174 watts
#149 00:02:25 05:08:12 0.74 mi 112.37 mi -0.19 % 18.35 mph 212 watts
Totals 05:08:12 05:08:12 112.40 mi 112.40 mi NA 21.88 mph 207.31 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:26:32 6.48 mi 00:02:02 0.50 mi 4.09 % 15.10 mph 252 watts
All Cats 13 00:26:32 6.48 mi 00:02:02 0.50 mi 4.09 % 15.10 mph 252 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:38 1.23 mi 00:02:27 0.62 mi 15.10 mph 242 watts 3.14 % 103 ft Cat4
#2 00:19:43 6.94 mi 00:02:17 0.46 mi 12.13 mph 249 watts 4.83 % 118 ft Cat4
#3 00:47:44 16.91 mi 00:01:38 0.40 mi 14.59 mph 257 watts 3.59 % 75 ft Cat4
#4 01:37:18 33.91 mi 00:01:26 0.30 mi 12.61 mph 245 watts 4.37 % 70 ft Cat4
#5 01:50:02 38.16 mi 00:01:22 0.36 mi 15.61 mph 279 watts 4.21 % 79 ft Cat4
#6 01:55:09 39.90 mi 00:00:52 0.27 mi 18.68 mph 243 watts 3.43 % 49 ft Cat4
#7 02:04:40 43.71 mi 00:00:59 0.20 mi 12.02 mph 257 watts 6.31 % 67 ft Cat4
#8 02:07:55 44.86 mi 00:01:26 0.43 mi 17.69 mph 243 watts 3.15 % 71 ft Cat4
#9 03:38:14 77.99 mi 00:04:38 0.83 mi 10.72 mph 249 watts 5.10 % 223 ft Cat4
#10 03:50:19 81.83 mi 00:01:53 0.50 mi 15.92 mph 250 watts 3.73 % 99 ft Cat4
#11 03:56:09 84.05 mi 00:02:28 0.75 mi 18.23 mph 243 watts 3.10 % 123 ft Cat4
#12 04:18:02 93.06 mi 00:03:47 1.02 mi 16.11 mph 261 watts 3.86 % 208 ft Cat4
#13 04:33:43 99.49 mi 00:01:12 0.34 mi 16.86 mph 264 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 05:08:12
Avg. Speed 21.88 mph
Avg. Power 252 watts
Watts/Kg 3.7
Normalized Power® 212.36 watts
Variability Index 0.84
Intensity Factor® 0.73
Training Stress Score® 275
Work 3834 kJ
Weighted Grade 0.38%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 10.51 °
Avg. CdA 0.2372
Avg. Crr 0.00628
Course 2016 Ironman World Championship
Classification Rolling
Bike Cervelo
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