Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:16 00:03:16 1.17 mi 1.17 mi +0.67 % 21.48 mph 228 watts
#2 00:00:10 00:03:26 0.06 mi 1.23 mi +0.49 % 21.74 mph 231 watts
#3 00:02:12 00:05:39 0.62 mi 1.85 mi +3.14 % 16.76 mph 259 watts
#4 00:00:16 00:05:56 0.09 mi 1.94 mi +0.80 % 18.62 mph 231 watts
#5 00:00:11 00:06:07 0.07 mi 2.01 mi -2.16 % 21.28 mph 192 watts
#6 00:00:34 00:06:42 0.31 mi 2.32 mi -5.71 % 32.18 mph 145 watts
#7 00:01:15 00:07:57 0.52 mi 2.84 mi -0.66 % 25.00 mph 211 watts
#8 00:05:45 00:13:43 1.81 mi 4.65 mi +2.28 % 18.87 mph 248 watts
#9 00:03:40 00:17:24 1.76 mi 6.41 mi -2.31 % 28.72 mph 188 watts
#10 00:01:15 00:18:39 0.53 mi 6.94 mi +0.07 % 25.06 mph 219 watts
#11 00:01:52 00:20:31 0.46 mi 7.40 mi +4.83 % 14.89 mph 285 watts
#12 00:01:25 00:21:57 0.67 mi 8.07 mi -2.55 % 28.11 mph 183 watts
#13 00:00:31 00:22:29 0.22 mi 8.29 mi +0.85 % 25.18 mph 230 watts
#14 00:04:25 00:26:54 1.80 mi 10.09 mi -0.41 % 24.35 mph 215 watts
#15 00:06:31 00:33:26 2.44 mi 12.53 mi +0.62 % 22.47 mph 227 watts
#16 00:02:17 00:35:43 0.81 mi 13.34 mi +0.78 % 21.22 mph 231 watts
#17 00:09:08 00:44:52 3.44 mi 16.78 mi +0.01 % 22.56 mph 221 watts
#18 00:00:21 00:45:14 0.13 mi 16.91 mi +1.03 % 21.21 mph 235 watts
#19 00:01:30 00:46:44 0.40 mi 17.31 mi +3.59 % 15.80 mph 263 watts
#20 00:03:29 00:50:14 1.17 mi 18.48 mi +0.79 % 20.12 mph 235 watts
#21 00:01:42 00:51:57 0.66 mi 19.14 mi -0.76 % 23.28 mph 215 watts
#22 00:00:35 00:52:32 0.30 mi 19.44 mi -5.13 % 30.57 mph 161 watts
#23 00:02:14 00:54:46 0.80 mi 20.24 mi +0.66 % 21.60 mph 232 watts
#24 00:02:27 00:57:14 0.84 mi 21.08 mi +0.55 % 20.50 mph 231 watts
#25 00:03:42 01:00:57 1.11 mi 22.19 mi +1.95 % 17.93 mph 248 watts
#26 00:00:16 01:01:14 0.08 mi 22.27 mi +2.34 % 17.44 mph 251 watts
#27 00:01:20 01:02:35 0.55 mi 22.82 mi -1.76 % 24.39 mph 203 watts
#28 00:05:47 01:08:23 2.07 mi 24.89 mi +0.20 % 21.46 mph 227 watts
#29 00:01:07 01:09:31 0.54 mi 25.43 mi -3.67 % 28.69 mph 179 watts
#30 00:00:49 01:10:20 0.43 mi 25.86 mi -4.19 % 31.52 mph 172 watts
#31 00:04:12 01:14:32 1.66 mi 27.52 mi -0.46 % 23.74 mph 217 watts
#32 00:00:33 01:15:05 0.19 mi 27.71 mi +1.69 % 20.23 mph 242 watts
#33 00:01:58 01:17:03 0.84 mi 28.55 mi -1.74 % 25.53 mph 201 watts
#34 00:02:40 01:19:44 0.89 mi 29.44 mi +1.30 % 19.93 mph 238 watts
#35 00:00:38 01:20:22 0.21 mi 29.65 mi +0.81 % 19.91 mph 234 watts
#36 00:04:00 01:24:22 1.51 mi 31.16 mi -0.47 % 22.65 mph 219 watts
#37 00:04:06 01:28:29 1.31 mi 32.47 mi +1.27 % 19.08 mph 240 watts
#38 00:00:26 01:28:56 0.13 mi 32.60 mi +2.34 % 17.62 mph 250 watts
#39 00:03:39 01:32:35 1.29 mi 33.89 mi +0.04 % 21.25 mph 227 watts
#40 00:01:13 01:33:48 0.30 mi 34.19 mi +4.37 % 14.99 mph 271 watts
#41 00:01:30 01:35:18 0.69 mi 34.88 mi -3.36 % 27.58 mph 180 watts
#42 00:01:36 01:36:55 0.48 mi 35.36 mi +2.93 % 17.83 mph 255 watts
#43 00:00:18 01:37:13 0.08 mi 35.44 mi +3.93 % 15.36 mph 264 watts
#44 00:00:54 01:38:07 0.38 mi 35.82 mi -2.57 % 25.02 mph 191 watts
#45 00:01:00 01:39:08 0.36 mi 36.18 mi +1.23 % 21.54 mph 238 watts
#46 00:01:31 01:40:40 0.46 mi 36.64 mi +2.48 % 18.06 mph 253 watts
#47 00:00:57 01:41:37 0.49 mi 37.13 mi -4.34 % 30.31 mph 163 watts
#48 00:01:27 01:43:05 0.52 mi 37.65 mi +1.58 % 21.57 mph 242 watts
#49 00:00:29 01:43:34 0.13 mi 37.78 mi +5.05 % 15.62 mph 289 watts
#50 00:00:55 01:44:29 0.36 mi 38.14 mi -1.44 % 23.42 mph 201 watts
#51 00:01:19 01:45:49 0.36 mi 38.50 mi +4.21 % 16.14 mph 266 watts
#52 00:01:58 01:47:48 0.66 mi 39.16 mi +1.18 % 19.82 mph 238 watts
#53 00:01:14 01:49:03 0.54 mi 39.70 mi -1.81 % 26.30 mph 197 watts
#54 00:00:21 01:49:25 0.19 mi 39.89 mi -3.76 % 30.34 mph 171 watts
#55 00:00:49 01:50:14 0.27 mi 40.16 mi +3.43 % 19.84 mph 260 watts
#56 00:01:28 01:51:42 0.84 mi 41.00 mi -4.68 % 34.43 mph 155 watts
#57 00:01:09 01:52:52 0.58 mi 41.58 mi -1.16 % 30.20 mph 200 watts
#58 00:03:04 01:55:56 1.25 mi 42.83 mi +0.43 % 24.43 mph 225 watts
#59 00:00:30 01:56:27 0.10 mi 42.93 mi +9.33 % 12.26 mph 287 watts
#60 00:02:03 01:58:31 0.76 mi 43.69 mi +0.48 % 22.06 mph 224 watts
#61 00:00:50 01:59:21 0.20 mi 43.89 mi +6.31 % 14.25 mph 280 watts
#62 00:02:10 02:01:32 0.95 mi 44.84 mi -1.05 % 26.11 mph 200 watts
#63 00:01:19 02:02:51 0.43 mi 45.27 mi +3.15 % 19.34 mph 259 watts
#64 00:02:27 02:05:19 1.04 mi 46.31 mi -0.53 % 25.43 mph 210 watts
#65 00:00:35 02:05:54 0.25 mi 46.56 mi -0.13 % 25.32 mph 217 watts
#66 00:02:28 02:08:23 0.83 mi 47.39 mi +2.04 % 20.06 mph 246 watts
#67 00:01:09 02:09:33 0.55 mi 47.94 mi -2.35 % 28.20 mph 187 watts
#68 00:03:38 02:13:12 1.42 mi 49.36 mi +0.61 % 23.39 mph 227 watts
#69 00:00:25 02:13:37 0.13 mi 49.49 mi +4.30 % 18.03 mph 268 watts
#70 00:02:19 02:15:56 1.08 mi 50.57 mi -2.00 % 27.89 mph 192 watts
#71 00:02:39 02:18:35 1.02 mi 51.59 mi +0.72 % 23.02 mph 229 watts
#72 00:02:58 02:21:34 1.26 mi 52.85 mi -0.82 % 25.43 mph 207 watts
#73 00:00:41 02:22:16 0.28 mi 53.13 mi +0.41 % 23.81 mph 226 watts
#74 00:05:11 02:27:27 1.50 mi 54.63 mi +2.63 % 17.41 mph 253 watts
#75 00:00:22 02:27:50 0.10 mi 54.73 mi +4.30 % 15.40 mph 267 watts
#76 00:06:48 02:34:38 2.17 mi 56.90 mi +1.33 % 19.17 mph 239 watts
#77 00:01:42 02:36:20 0.48 mi 57.38 mi +2.55 % 16.78 mph 253 watts
#78 00:05:10 02:41:31 1.72 mi 59.10 mi +0.63 % 19.97 mph 234 watts
#79 00:00:37 02:42:09 0.29 mi 59.39 mi -4.33 % 27.94 mph 172 watts
#80 00:00:17 02:42:26 0.11 mi 59.50 mi +3.87 % 22.29 mph 264 watts
#81 00:01:06 02:43:32 0.35 mi 59.85 mi +2.39 % 18.97 mph 250 watts
#82 00:03:47 02:47:19 1.74 mi 61.59 mi -0.60 % 27.51 mph 206 watts
#83 00:00:58 02:48:18 0.53 mi 62.12 mi -2.36 % 32.67 mph 176 watts
#84 00:04:11 02:52:29 2.11 mi 64.23 mi -1.33 % 30.17 mph 195 watts
#85 00:03:04 02:55:33 1.66 mi 65.89 mi -2.69 % 32.37 mph 178 watts
#86 00:00:21 02:55:55 0.18 mi 66.07 mi -1.01 % 29.30 mph 207 watts
#87 00:03:32 02:59:27 1.31 mi 67.38 mi +0.70 % 22.17 mph 229 watts
#88 00:02:21 03:01:49 0.97 mi 68.35 mi -0.85 % 24.69 mph 211 watts
#89 00:03:31 03:05:21 1.10 mi 69.45 mi +2.10 % 18.77 mph 248 watts
#90 00:00:14 03:05:35 0.08 mi 69.53 mi +1.64 % 18.84 mph 246 watts
#91 00:03:42 03:09:18 1.52 mi 71.05 mi -0.98 % 24.63 mph 209 watts
#92 00:01:40 03:10:58 0.51 mi 71.56 mi +2.64 % 18.08 mph 253 watts
#93 00:01:46 03:12:45 0.79 mi 72.35 mi -2.20 % 26.59 mph 194 watts
#94 00:00:10 03:12:55 0.08 mi 72.43 mi -1.20 % 27.20 mph 207 watts
#95 00:00:44 03:13:40 0.28 mi 72.71 mi +0.71 % 22.40 mph 232 watts
#96 00:02:29 03:16:10 0.85 mi 73.56 mi +0.79 % 20.46 mph 235 watts
#97 00:00:13 03:16:24 0.08 mi 73.64 mi +0.24 % 20.83 mph 228 watts
#98 00:00:56 03:17:20 0.42 mi 74.06 mi -3.01 % 26.97 mph 187 watts
#99 00:00:09 03:17:29 0.07 mi 74.13 mi -4.22 % 29.34 mph 172 watts
#100 00:02:49 03:20:19 0.93 mi 75.06 mi +1.28 % 19.86 mph 242 watts
#101 00:00:21 03:20:40 0.16 mi 75.22 mi -6.18 % 27.91 mph 155 watts
#102 00:00:06 03:20:47 0.06 mi 75.28 mi -6.61 % 34.04 mph 151 watts
#103 00:01:59 03:22:46 0.82 mi 76.10 mi -0.64 % 24.73 mph 217 watts
#104 00:00:42 03:23:28 0.27 mi 76.37 mi -0.28 % 22.95 mph 221 watts
#105 00:02:35 03:26:04 1.04 mi 77.41 mi -1.15 % 23.98 mph 211 watts
#106 00:01:42 03:27:46 0.57 mi 77.98 mi +1.05 % 20.04 mph 239 watts
#107 00:03:28 03:31:15 0.83 mi 78.81 mi +5.10 % 14.30 mph 310 watts
#108 00:00:36 03:31:51 0.26 mi 79.07 mi -3.27 % 25.63 mph 176 watts
#109 00:02:01 03:33:53 0.71 mi 79.78 mi +1.87 % 21.00 mph 244 watts
#110 00:00:12 03:34:05 0.07 mi 79.85 mi +1.34 % 20.33 mph 237 watts
#111 00:01:23 03:35:28 0.57 mi 80.42 mi -0.37 % 24.78 mph 214 watts
#112 00:00:38 03:36:07 0.38 mi 80.80 mi -5.83 % 35.46 mph 146 watts
#113 00:00:59 03:37:07 0.42 mi 81.22 mi +1.52 % 25.13 mph 238 watts
#114 00:01:16 03:38:24 0.60 mi 81.82 mi -2.01 % 28.26 mph 191 watts
#115 00:01:41 03:40:05 0.50 mi 82.32 mi +3.73 % 17.82 mph 269 watts
#116 00:01:05 03:41:11 0.50 mi 82.82 mi -2.26 % 27.33 mph 188 watts
#117 00:00:37 03:41:49 0.31 mi 83.13 mi -1.25 % 29.25 mph 198 watts
#118 00:01:02 03:42:51 0.37 mi 83.50 mi +2.57 % 21.34 mph 252 watts
#119 00:01:03 03:43:54 0.54 mi 84.04 mi -3.10 % 30.96 mph 170 watts
#120 00:02:00 03:45:55 0.68 mi 84.72 mi +3.19 % 20.30 mph 267 watts
#121 00:00:13 03:46:08 0.07 mi 84.79 mi +2.28 % 19.14 mph 247 watts
#122 00:00:30 03:46:38 0.26 mi 85.05 mi -5.15 % 31.59 mph 146 watts
#123 00:05:27 03:52:06 2.66 mi 87.71 mi -0.66 % 29.25 mph 204 watts
#124 00:03:29 03:55:35 1.53 mi 89.24 mi +0.26 % 26.32 mph 218 watts
#125 00:00:17 03:55:53 0.14 mi 89.38 mi -1.01 % 27.34 mph 200 watts
#126 00:02:08 03:58:02 1.02 mi 90.40 mi -1.09 % 28.63 mph 199 watts
#127 00:02:06 04:00:08 0.78 mi 91.18 mi +1.52 % 22.32 mph 239 watts
#128 00:00:17 04:00:26 0.10 mi 91.28 mi +1.98 % 20.99 mph 244 watts
#129 00:01:52 04:02:18 0.84 mi 92.12 mi -0.96 % 26.94 mph 202 watts
#130 00:01:54 04:04:13 0.65 mi 92.77 mi +2.61 % 20.31 mph 259 watts
#131 00:00:35 04:04:48 0.26 mi 93.03 mi -2.42 % 27.16 mph 181 watts
#132 00:01:20 04:06:09 0.40 mi 93.43 mi +4.44 % 18.04 mph 274 watts
#133 00:02:04 04:08:14 0.61 mi 94.04 mi +3.48 % 17.77 mph 264 watts
#134 00:05:45 04:14:00 2.55 mi 96.59 mi +0.06 % 26.56 mph 213 watts
#135 00:00:18 04:14:18 0.11 mi 96.70 mi +4.13 % 22.29 mph 269 watts
#136 00:02:10 04:16:28 1.13 mi 97.83 mi -2.01 % 31.15 mph 180 watts
#137 00:01:50 04:18:19 0.92 mi 98.75 mi -0.67 % 29.90 mph 201 watts
#138 00:01:27 04:19:46 0.70 mi 99.45 mi -0.63 % 28.73 mph 204 watts
#139 00:00:52 04:20:38 0.27 mi 99.72 mi +4.77 % 18.36 mph 277 watts
#140 00:00:15 04:20:54 0.07 mi 99.79 mi +2.65 % 17.07 mph 253 watts
#141 00:01:48 04:22:42 0.70 mi 100.49 mi +0.79 % 23.33 mph 227 watts
#142 00:03:18 04:26:01 1.64 mi 102.13 mi -1.47 % 29.71 mph 193 watts
#143 00:00:11 04:26:12 0.09 mi 102.22 mi -0.99 % 29.56 mph 201 watts
#144 00:05:57 04:32:09 2.40 mi 104.62 mi +0.13 % 24.20 mph 232 watts
#145 00:04:23 04:36:33 1.84 mi 106.46 mi -0.51 % 25.12 mph 219 watts
#146 00:06:27 04:43:00 2.39 mi 108.85 mi -0.49 % 22.20 mph 222 watts
#147 00:03:58 04:46:58 1.29 mi 110.14 mi +0.65 % 19.43 mph 237 watts
#148 00:02:27 04:49:25 0.89 mi 111.03 mi -0.68 % 21.69 mph 220 watts
#149 00:01:18 04:50:44 0.59 mi 111.62 mi -1.61 % 27.08 mph 194 watts
#150 00:02:19 04:53:04 0.74 mi 112.36 mi -0.19 % 19.07 mph 231 watts
Totals 04:53:04 04:53:04 112.40 mi 112.40 mi NA 23.01 mph 224.50 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:23:04 6.48 mi 00:01:46 0.50 mi 4.09 % 16.94 mph 270 watts
All Cats 13 00:23:04 6.48 mi 00:01:46 0.50 mi 4.09 % 16.94 mph 270 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:26 1.23 mi 00:02:12 0.62 mi 16.76 mph 259 watts 3.14 % 103 ft Cat4
#2 00:18:39 6.94 mi 00:01:52 0.46 mi 14.89 mph 285 watts 4.83 % 118 ft Cat4
#3 00:45:14 16.91 mi 00:01:30 0.40 mi 15.80 mph 263 watts 3.59 % 75 ft Cat4
#4 01:32:35 33.91 mi 00:01:13 0.30 mi 14.99 mph 271 watts 4.37 % 70 ft Cat4
#5 01:44:29 38.16 mi 00:01:19 0.36 mi 16.14 mph 266 watts 4.21 % 79 ft Cat4
#6 01:49:25 39.90 mi 00:00:49 0.27 mi 19.84 mph 260 watts 3.43 % 49 ft Cat4
#7 01:58:31 43.71 mi 00:00:50 0.20 mi 14.25 mph 280 watts 6.31 % 67 ft Cat4
#8 02:01:32 44.86 mi 00:01:19 0.43 mi 19.34 mph 259 watts 3.15 % 71 ft Cat4
#9 03:27:46 77.99 mi 00:03:28 0.83 mi 14.30 mph 310 watts 5.10 % 223 ft Cat4
#10 03:38:24 81.83 mi 00:01:41 0.50 mi 17.82 mph 269 watts 3.73 % 99 ft Cat4
#11 03:43:54 84.05 mi 00:02:14 0.75 mi 20.19 mph 257 watts 3.10 % 123 ft Cat4
#12 04:04:48 93.06 mi 00:03:25 1.02 mi 17.88 mph 269 watts 3.86 % 208 ft Cat4
#13 04:19:46 99.49 mi 00:01:07 0.34 mi 18.06 mph 265 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 04:53:04
Avg. Speed 23.01 mph
Avg. Power 270 watts
Watts/Kg 4.58
Normalized Power® 229.11 watts
Variability Index 0.85
Intensity Factor® 0.76
Training Stress Score® 284
Work 3948 kJ
Weighted Grade 0.31%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 9.93 °
Avg. CdA 0.2385
Avg. Crr 0.00628
Course 2016 Ironman World Championship
Classification Rolling
Bike Felt
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