Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:23 00:03:23 1.17 mi 1.17 mi +0.67 % 20.69 mph 202 watts
#2 00:00:10 00:03:34 0.06 mi 1.23 mi +0.49 % 21.05 mph 203 watts
#3 00:02:19 00:05:54 0.62 mi 1.85 mi +3.14 % 15.95 mph 229 watts
#4 00:00:17 00:06:11 0.09 mi 1.94 mi +0.80 % 17.90 mph 205 watts
#5 00:00:11 00:06:23 0.07 mi 2.01 mi -2.16 % 20.83 mph 167 watts
#6 00:00:35 00:06:58 0.31 mi 2.32 mi -5.71 % 31.46 mph 126 watts
#7 00:01:16 00:08:15 0.52 mi 2.84 mi -0.66 % 24.43 mph 185 watts
#8 00:06:00 00:14:16 1.81 mi 4.65 mi +2.28 % 18.08 mph 220 watts
#9 00:03:45 00:18:02 1.76 mi 6.41 mi -2.31 % 28.09 mph 165 watts
#10 00:01:17 00:19:19 0.53 mi 6.94 mi +0.07 % 24.40 mph 193 watts
#11 00:01:52 00:21:12 0.46 mi 7.40 mi +4.83 % 14.82 mph 272 watts
#12 00:01:27 00:22:39 0.67 mi 8.07 mi -2.55 % 27.66 mph 160 watts
#13 00:00:32 00:23:11 0.22 mi 8.29 mi +0.85 % 24.56 mph 204 watts
#14 00:04:33 00:27:45 1.80 mi 10.09 mi -0.41 % 23.65 mph 188 watts
#15 00:06:44 00:34:29 2.44 mi 12.53 mi +0.62 % 21.77 mph 201 watts
#16 00:02:22 00:36:51 0.81 mi 13.34 mi +0.78 % 20.52 mph 205 watts
#17 00:09:23 00:46:15 3.44 mi 16.78 mi +0.01 % 21.96 mph 197 watts
#18 00:00:22 00:46:38 0.13 mi 16.91 mi +1.03 % 20.55 mph 209 watts
#19 00:01:35 00:48:13 0.40 mi 17.31 mi +3.59 % 14.98 mph 232 watts
#20 00:03:38 00:51:51 1.17 mi 18.48 mi +0.79 % 19.33 mph 206 watts
#21 00:01:45 00:53:37 0.66 mi 19.14 mi -0.76 % 22.57 mph 188 watts
#22 00:00:35 00:54:13 0.30 mi 19.44 mi -5.13 % 30.12 mph 143 watts
#23 00:02:18 00:56:32 0.80 mi 20.24 mi +0.66 % 20.91 mph 206 watts
#24 00:02:33 00:59:05 0.84 mi 21.08 mi +0.55 % 19.80 mph 205 watts
#25 00:03:53 01:02:58 1.11 mi 22.19 mi +1.95 % 17.13 mph 219 watts
#26 00:00:17 01:03:16 0.08 mi 22.27 mi +2.34 % 16.62 mph 222 watts
#27 00:01:23 01:04:39 0.55 mi 22.82 mi -1.76 % 23.77 mph 178 watts
#28 00:05:59 01:10:38 2.07 mi 24.89 mi +0.20 % 20.76 mph 201 watts
#29 00:01:09 01:11:48 0.54 mi 25.43 mi -3.67 % 28.14 mph 155 watts
#30 00:00:49 01:12:38 0.43 mi 25.86 mi -4.19 % 31.09 mph 151 watts
#31 00:04:19 01:16:57 1.66 mi 27.52 mi -0.46 % 23.05 mph 190 watts
#32 00:00:34 01:17:32 0.19 mi 27.71 mi +1.69 % 19.50 mph 216 watts
#33 00:02:00 01:19:33 0.84 mi 28.55 mi -1.74 % 24.92 mph 176 watts
#34 00:02:46 01:22:19 0.89 mi 29.44 mi +1.30 % 19.22 mph 212 watts
#35 00:00:40 01:22:59 0.21 mi 29.65 mi +0.81 % 19.21 mph 208 watts
#36 00:04:07 01:27:07 1.51 mi 31.16 mi -0.47 % 21.95 mph 192 watts
#37 00:04:16 01:31:23 1.31 mi 32.47 mi +1.27 % 18.38 mph 213 watts
#38 00:00:27 01:31:51 0.13 mi 32.60 mi +2.34 % 16.90 mph 223 watts
#39 00:03:46 01:35:37 1.29 mi 33.89 mi +0.04 % 20.55 mph 200 watts
#40 00:01:13 01:36:51 0.30 mi 34.19 mi +4.37 % 14.90 mph 259 watts
#41 00:01:31 01:38:22 0.69 mi 34.88 mi -3.36 % 27.22 mph 159 watts
#42 00:01:40 01:40:03 0.48 mi 35.36 mi +2.93 % 17.12 mph 227 watts
#43 00:00:18 01:40:22 0.08 mi 35.44 mi +3.93 % 14.85 mph 242 watts
#44 00:00:55 01:41:17 0.38 mi 35.82 mi -2.57 % 24.53 mph 168 watts
#45 00:01:02 01:42:20 0.36 mi 36.18 mi +1.23 % 20.86 mph 211 watts
#46 00:01:35 01:43:56 0.46 mi 36.64 mi +2.48 % 17.27 mph 224 watts
#47 00:00:58 01:44:54 0.49 mi 37.13 mi -4.34 % 29.86 mph 144 watts
#48 00:01:29 01:46:24 0.52 mi 37.65 mi +1.58 % 20.91 mph 216 watts
#49 00:00:30 01:46:54 0.13 mi 37.78 mi +5.05 % 15.39 mph 276 watts
#50 00:00:56 01:47:51 0.36 mi 38.14 mi -1.44 % 23.01 mph 178 watts
#51 00:01:23 01:49:14 0.36 mi 38.50 mi +4.21 % 15.50 mph 241 watts
#52 00:02:03 01:51:17 0.66 mi 39.16 mi +1.18 % 19.14 mph 211 watts
#53 00:01:16 01:52:33 0.54 mi 39.70 mi -1.81 % 25.68 mph 172 watts
#54 00:00:22 01:52:55 0.19 mi 39.89 mi -3.76 % 29.82 mph 149 watts
#55 00:00:51 01:53:47 0.27 mi 40.16 mi +3.43 % 19.01 mph 231 watts
#56 00:01:29 01:55:16 0.84 mi 41.00 mi -4.68 % 34.01 mph 135 watts
#57 00:01:10 01:56:27 0.58 mi 41.58 mi -1.16 % 29.68 mph 175 watts
#58 00:03:10 01:59:37 1.25 mi 42.83 mi +0.43 % 23.74 mph 199 watts
#59 00:00:33 02:00:10 0.10 mi 42.93 mi +9.33 % 11.32 mph 255 watts
#60 00:02:07 02:02:18 0.76 mi 43.69 mi +0.48 % 21.39 mph 199 watts
#61 00:00:54 02:03:12 0.20 mi 43.89 mi +6.31 % 13.28 mph 248 watts
#62 00:02:14 02:05:26 0.95 mi 44.84 mi -1.05 % 25.47 mph 176 watts
#63 00:01:23 02:06:49 0.43 mi 45.27 mi +3.15 % 18.43 mph 229 watts
#64 00:02:31 02:09:21 1.04 mi 46.31 mi -0.53 % 24.78 mph 186 watts
#65 00:00:36 02:09:57 0.25 mi 46.56 mi -0.13 % 24.73 mph 193 watts
#66 00:02:34 02:12:31 0.83 mi 47.39 mi +2.04 % 19.26 mph 219 watts
#67 00:01:11 02:13:43 0.55 mi 47.94 mi -2.35 % 27.61 mph 162 watts
#68 00:03:45 02:17:28 1.42 mi 49.36 mi +0.61 % 22.70 mph 202 watts
#69 00:00:26 02:17:55 0.13 mi 49.49 mi +4.30 % 17.17 mph 238 watts
#70 00:02:21 02:20:17 1.08 mi 50.57 mi -2.00 % 27.35 mph 168 watts
#71 00:02:44 02:23:01 1.02 mi 51.59 mi +0.72 % 22.34 mph 203 watts
#72 00:03:03 02:26:04 1.26 mi 52.85 mi -0.82 % 24.82 mph 182 watts
#73 00:00:42 02:26:47 0.28 mi 53.13 mi +0.41 % 23.14 mph 200 watts
#74 00:05:24 02:32:11 1.50 mi 54.63 mi +2.63 % 16.70 mph 226 watts
#75 00:00:23 02:32:35 0.10 mi 54.73 mi +4.30 % 15.02 mph 251 watts
#76 00:07:03 02:39:38 2.17 mi 56.90 mi +1.33 % 18.48 mph 212 watts
#77 00:01:47 02:41:26 0.48 mi 57.38 mi +2.55 % 15.97 mph 224 watts
#78 00:05:21 02:46:47 1.72 mi 59.10 mi +0.63 % 19.27 mph 208 watts
#79 00:00:38 02:47:26 0.29 mi 59.39 mi -4.33 % 27.43 mph 151 watts
#80 00:00:18 02:47:44 0.11 mi 59.50 mi +3.87 % 21.84 mph 245 watts
#81 00:01:08 02:48:53 0.35 mi 59.85 mi +2.39 % 18.20 mph 222 watts
#82 00:03:53 02:52:46 1.74 mi 61.59 mi -0.60 % 26.79 mph 180 watts
#83 00:00:59 02:53:45 0.53 mi 62.12 mi -2.36 % 32.10 mph 153 watts
#84 00:04:16 02:58:02 2.11 mi 64.23 mi -1.33 % 29.58 mph 172 watts
#85 00:03:07 03:01:09 1.66 mi 65.89 mi -2.69 % 31.86 mph 156 watts
#86 00:00:22 03:01:31 0.18 mi 66.07 mi -1.01 % 28.76 mph 182 watts
#87 00:03:39 03:05:10 1.31 mi 67.38 mi +0.70 % 21.46 mph 204 watts
#88 00:02:26 03:07:36 0.97 mi 68.35 mi -0.85 % 23.99 mph 185 watts
#89 00:03:40 03:11:17 1.10 mi 69.45 mi +2.10 % 17.97 mph 220 watts
#90 00:00:15 03:11:32 0.08 mi 69.53 mi +1.64 % 18.01 mph 216 watts
#91 00:03:47 03:15:20 1.52 mi 71.05 mi -0.98 % 24.02 mph 186 watts
#92 00:01:45 03:17:06 0.51 mi 71.56 mi +2.64 % 17.27 mph 225 watts
#93 00:01:49 03:18:55 0.79 mi 72.35 mi -2.20 % 25.96 mph 170 watts
#94 00:00:10 03:19:06 0.08 mi 72.43 mi -1.20 % 26.61 mph 183 watts
#95 00:00:46 03:19:52 0.28 mi 72.71 mi +0.71 % 21.71 mph 207 watts
#96 00:02:35 03:22:28 0.85 mi 73.56 mi +0.79 % 19.66 mph 208 watts
#97 00:00:14 03:22:42 0.08 mi 73.64 mi +0.24 % 20.04 mph 201 watts
#98 00:00:57 03:23:40 0.42 mi 74.06 mi -3.01 % 26.32 mph 162 watts
#99 00:00:09 03:23:49 0.07 mi 74.13 mi -4.22 % 28.76 mph 149 watts
#100 00:02:56 03:26:46 0.93 mi 75.06 mi +1.28 % 19.06 mph 213 watts
#101 00:00:21 03:27:07 0.16 mi 75.22 mi -6.18 % 27.31 mph 133 watts
#102 00:00:06 03:27:14 0.06 mi 75.28 mi -6.61 % 33.56 mph 129 watts
#103 00:02:02 03:29:17 0.82 mi 76.10 mi -0.64 % 24.05 mph 191 watts
#104 00:00:43 03:30:01 0.27 mi 76.37 mi -0.28 % 22.25 mph 195 watts
#105 00:02:40 03:32:41 1.04 mi 77.41 mi -1.15 % 23.28 mph 185 watts
#106 00:01:46 03:34:28 0.57 mi 77.98 mi +1.05 % 19.24 mph 210 watts
#107 00:04:19 03:38:47 0.83 mi 78.81 mi +5.10 % 11.53 mph 238 watts
#108 00:00:37 03:39:25 0.26 mi 79.07 mi -3.27 % 24.41 mph 154 watts
#109 00:02:06 03:41:31 0.71 mi 79.78 mi +1.87 % 20.20 mph 218 watts
#110 00:00:12 03:41:44 0.07 mi 79.85 mi +1.34 % 19.54 mph 211 watts
#111 00:01:26 03:43:10 0.57 mi 80.42 mi -0.37 % 23.99 mph 187 watts
#112 00:00:39 03:43:49 0.38 mi 80.80 mi -5.83 % 34.95 mph 126 watts
#113 00:01:01 03:44:51 0.42 mi 81.22 mi +1.52 % 24.42 mph 212 watts
#114 00:01:18 03:46:09 0.60 mi 81.82 mi -2.01 % 27.60 mph 167 watts
#115 00:01:46 03:47:56 0.50 mi 82.32 mi +3.73 % 16.89 mph 239 watts
#116 00:01:07 03:49:04 0.50 mi 82.82 mi -2.26 % 26.65 mph 164 watts
#117 00:00:38 03:49:42 0.31 mi 83.13 mi -1.25 % 28.65 mph 175 watts
#118 00:01:03 03:50:46 0.37 mi 83.50 mi +2.57 % 20.83 mph 232 watts
#119 00:01:04 03:51:50 0.54 mi 84.04 mi -3.10 % 30.49 mph 150 watts
#120 00:02:07 03:53:58 0.68 mi 84.72 mi +3.19 % 19.25 mph 236 watts
#121 00:00:14 03:54:12 0.07 mi 84.79 mi +2.28 % 18.15 mph 221 watts
#122 00:00:30 03:54:42 0.26 mi 85.05 mi -5.15 % 30.99 mph 127 watts
#123 00:05:35 04:00:18 2.66 mi 87.71 mi -0.66 % 28.57 mph 179 watts
#124 00:03:35 04:03:53 1.53 mi 89.24 mi +0.26 % 25.62 mph 194 watts
#125 00:00:18 04:04:11 0.14 mi 89.38 mi -1.01 % 26.64 mph 175 watts
#126 00:02:11 04:06:23 1.02 mi 90.40 mi -1.09 % 28.01 mph 176 watts
#127 00:02:11 04:08:34 0.78 mi 91.18 mi +1.52 % 21.53 mph 213 watts
#128 00:00:17 04:08:52 0.10 mi 91.28 mi +1.98 % 20.17 mph 218 watts
#129 00:01:55 04:10:47 0.84 mi 92.12 mi -0.96 % 26.31 mph 180 watts
#130 00:02:00 04:12:47 0.65 mi 92.77 mi +2.61 % 19.45 mph 232 watts
#131 00:00:35 04:13:23 0.26 mi 93.03 mi -2.42 % 26.48 mph 159 watts
#132 00:01:25 04:14:49 0.40 mi 93.43 mi +4.44 % 16.99 mph 243 watts
#133 00:02:09 04:16:59 0.61 mi 94.04 mi +3.48 % 17.04 mph 239 watts
#134 00:05:54 04:22:53 2.55 mi 96.59 mi +0.06 % 25.95 mph 190 watts
#135 00:00:18 04:23:12 0.11 mi 96.70 mi +4.13 % 21.54 mph 241 watts
#136 00:02:12 04:25:24 1.13 mi 97.83 mi -2.01 % 30.58 mph 158 watts
#137 00:01:53 04:27:17 0.92 mi 98.75 mi -0.67 % 29.32 mph 177 watts
#138 00:01:29 04:28:47 0.70 mi 99.45 mi -0.63 % 28.06 mph 179 watts
#139 00:00:55 04:29:42 0.27 mi 99.72 mi +4.77 % 17.24 mph 245 watts
#140 00:00:16 04:29:59 0.07 mi 99.79 mi +2.65 % 16.14 mph 225 watts
#141 00:01:52 04:31:51 0.70 mi 100.49 mi +0.79 % 22.52 mph 201 watts
#142 00:03:23 04:35:14 1.64 mi 102.13 mi -1.47 % 29.09 mph 170 watts
#143 00:00:11 04:35:26 0.09 mi 102.22 mi -0.99 % 28.97 mph 178 watts
#144 00:06:09 04:41:35 2.40 mi 104.62 mi +0.13 % 23.41 mph 207 watts
#145 00:04:28 04:46:03 1.84 mi 106.46 mi -0.51 % 24.60 mph 199 watts
#146 00:06:39 04:52:43 2.39 mi 108.85 mi -0.49 % 21.51 mph 195 watts
#147 00:04:07 04:56:50 1.29 mi 110.14 mi +0.65 % 18.73 mph 209 watts
#148 00:02:31 04:59:22 0.89 mi 111.03 mi -0.68 % 21.08 mph 195 watts
#149 00:01:20 05:00:43 0.59 mi 111.62 mi -1.61 % 26.53 mph 171 watts
#150 00:02:24 05:03:07 0.74 mi 112.36 mi -0.19 % 18.43 mph 204 watts
Totals 05:03:07 05:03:07 112.40 mi 112.40 mi NA 22.25 mph 198.82 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:24:48 6.48 mi 00:01:54 0.50 mi 4.09 % 16.03 mph 240 watts
All Cats 13 00:24:48 6.48 mi 00:01:54 0.50 mi 4.09 % 16.03 mph 240 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:34 1.23 mi 00:02:19 0.62 mi 15.95 mph 229 watts 3.14 % 103 ft Cat4
#2 00:19:19 6.94 mi 00:01:52 0.46 mi 14.82 mph 272 watts 4.83 % 118 ft Cat4
#3 00:46:38 16.91 mi 00:01:35 0.40 mi 14.98 mph 232 watts 3.59 % 75 ft Cat4
#4 01:35:37 33.91 mi 00:01:13 0.30 mi 14.90 mph 259 watts 4.37 % 70 ft Cat4
#5 01:47:51 38.16 mi 00:01:23 0.36 mi 15.50 mph 241 watts 4.21 % 79 ft Cat4
#6 01:52:55 39.90 mi 00:00:51 0.27 mi 19.01 mph 231 watts 3.43 % 49 ft Cat4
#7 02:02:18 43.71 mi 00:00:54 0.20 mi 13.28 mph 248 watts 6.31 % 67 ft Cat4
#8 02:05:26 44.86 mi 00:01:23 0.43 mi 18.43 mph 229 watts 3.15 % 71 ft Cat4
#9 03:34:28 77.99 mi 00:04:19 0.83 mi 11.53 mph 238 watts 5.10 % 223 ft Cat4
#10 03:46:09 81.83 mi 00:01:46 0.50 mi 16.89 mph 239 watts 3.73 % 99 ft Cat4
#11 03:51:50 84.05 mi 00:02:21 0.75 mi 19.14 mph 229 watts 3.10 % 123 ft Cat4
#12 04:13:23 93.06 mi 00:03:35 1.02 mi 17.02 mph 241 watts 3.86 % 208 ft Cat4
#13 04:28:47 99.49 mi 00:01:11 0.34 mi 16.99 mph 235 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 05:03:07
Avg. Speed 22.25 mph
Avg. Power 240 watts
Watts/Kg 4.13
Normalized Power® 203.13 watts
Variability Index 0.85
Intensity Factor® 0.74
Training Stress Score® 276
Work 3616 kJ
Weighted Grade 0.34%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 10.30 °
Avg. CdA 0.2313
Avg. Crr 0.00628
Course 2016 Ironman World Championship
Classification Rolling
Bike Ventum
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