Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:00 00:03:00 1.17 mi 1.17 mi +0.67 % 23.39 mph 285 watts
#2 00:00:09 00:03:09 0.06 mi 1.23 mi +0.49 % 24.53 mph 284 watts
#3 00:01:54 00:05:04 0.62 mi 1.85 mi +3.14 % 19.41 mph 321 watts
#4 00:00:14 00:05:19 0.09 mi 1.94 mi +0.80 % 21.02 mph 285 watts
#5 00:00:10 00:05:29 0.07 mi 2.01 mi -2.16 % 22.76 mph 229 watts
#6 00:00:34 00:06:03 0.31 mi 2.32 mi -5.71 % 32.83 mph 175 watts
#7 00:01:05 00:07:09 0.52 mi 2.84 mi -0.66 % 28.80 mph 256 watts
#8 00:04:57 00:12:06 1.81 mi 4.65 mi +2.28 % 21.91 mph 310 watts
#9 00:03:19 00:15:26 1.76 mi 6.41 mi -2.31 % 31.72 mph 231 watts
#10 00:01:06 00:16:33 0.53 mi 6.94 mi +0.07 % 28.34 mph 271 watts
#11 00:01:44 00:18:17 0.46 mi 7.40 mi +4.83 % 16.00 mph 337 watts
#12 00:01:18 00:19:36 0.67 mi 8.07 mi -2.55 % 30.56 mph 223 watts
#13 00:00:27 00:20:03 0.22 mi 8.29 mi +0.85 % 29.02 mph 288 watts
#14 00:03:57 00:24:01 1.80 mi 10.09 mi -0.41 % 27.17 mph 266 watts
#15 00:06:00 00:30:01 2.44 mi 12.53 mi +0.62 % 24.44 mph 286 watts
#16 00:02:04 00:32:06 0.81 mi 13.34 mi +0.78 % 23.42 mph 287 watts
#17 00:08:10 00:40:17 3.44 mi 16.78 mi +0.01 % 25.24 mph 275 watts
#18 00:00:18 00:40:36 0.13 mi 16.91 mi +1.03 % 24.09 mph 292 watts
#19 00:01:20 00:41:57 0.40 mi 17.31 mi +3.59 % 17.80 mph 327 watts
#20 00:03:04 00:45:01 1.17 mi 18.48 mi +0.79 % 22.91 mph 290 watts
#21 00:01:29 00:46:30 0.66 mi 19.14 mi -0.76 % 26.84 mph 261 watts
#22 00:00:30 00:47:01 0.30 mi 19.44 mi -5.13 % 34.94 mph 192 watts
#23 00:01:51 00:48:52 0.80 mi 20.24 mi +0.66 % 25.93 mph 287 watts
#24 00:02:01 00:50:53 0.84 mi 21.08 mi +0.55 % 25.02 mph 281 watts
#25 00:03:02 00:53:56 1.11 mi 22.19 mi +1.95 % 21.90 mph 306 watts
#26 00:00:14 00:54:10 0.08 mi 22.27 mi +2.34 % 21.12 mph 311 watts
#27 00:01:07 00:55:18 0.55 mi 22.82 mi -1.76 % 29.07 mph 241 watts
#28 00:04:43 01:00:02 2.07 mi 24.89 mi +0.20 % 26.32 mph 275 watts
#29 00:00:56 01:00:58 0.54 mi 25.43 mi -3.67 % 34.26 mph 208 watts
#30 00:00:40 01:01:39 0.43 mi 25.86 mi -4.19 % 37.99 mph 201 watts
#31 00:03:34 01:05:14 1.66 mi 27.52 mi -0.46 % 27.93 mph 266 watts
#32 00:00:28 01:05:42 0.19 mi 27.71 mi +1.69 % 23.86 mph 302 watts
#33 00:01:42 01:07:25 0.84 mi 28.55 mi -1.74 % 29.30 mph 243 watts
#34 00:02:16 01:09:42 0.89 mi 29.44 mi +1.30 % 23.32 mph 296 watts
#35 00:00:33 01:10:15 0.21 mi 29.65 mi +0.81 % 23.21 mph 286 watts
#36 00:03:19 01:13:34 1.51 mi 31.16 mi -0.47 % 27.26 mph 263 watts
#37 00:03:09 01:16:44 1.31 mi 32.47 mi +1.27 % 24.78 mph 291 watts
#38 00:00:20 01:17:04 0.13 mi 32.60 mi +2.34 % 23.16 mph 310 watts
#39 00:02:49 01:19:54 1.29 mi 33.89 mi +0.04 % 27.51 mph 268 watts
#40 00:00:56 01:20:50 0.30 mi 34.19 mi +4.37 % 19.36 mph 337 watts
#41 00:01:14 01:22:05 0.69 mi 34.88 mi -3.36 % 33.50 mph 208 watts
#42 00:01:13 01:23:18 0.48 mi 35.36 mi +2.93 % 23.55 mph 320 watts
#43 00:00:14 01:23:33 0.08 mi 35.44 mi +3.93 % 18.88 mph 333 watts
#44 00:00:46 01:24:19 0.38 mi 35.82 mi -2.57 % 29.35 mph 221 watts
#45 00:00:48 01:25:07 0.36 mi 36.18 mi +1.23 % 27.20 mph 292 watts
#46 00:01:18 01:26:26 0.46 mi 36.64 mi +2.48 % 21.02 mph 314 watts
#47 00:00:51 01:27:17 0.49 mi 37.13 mi -4.34 % 34.02 mph 199 watts
#48 00:01:11 01:28:29 0.52 mi 37.65 mi +1.58 % 26.19 mph 298 watts
#49 00:00:25 01:28:55 0.13 mi 37.78 mi +5.05 % 18.00 mph 345 watts
#50 00:00:49 01:29:44 0.36 mi 38.14 mi -1.44 % 26.14 mph 243 watts
#51 00:01:06 01:30:51 0.36 mi 38.50 mi +4.21 % 19.27 mph 336 watts
#52 00:01:43 01:32:35 0.66 mi 39.16 mi +1.18 % 22.68 mph 291 watts
#53 00:01:05 01:33:40 0.54 mi 39.70 mi -1.81 % 30.13 mph 236 watts
#54 00:00:19 01:33:59 0.19 mi 39.89 mi -3.76 % 34.47 mph 206 watts
#55 00:00:41 01:34:41 0.27 mi 40.16 mi +3.43 % 23.72 mph 325 watts
#56 00:01:26 01:36:07 0.84 mi 41.00 mi -4.68 % 35.14 mph 199 watts
#57 00:01:05 01:37:13 0.58 mi 41.58 mi -1.16 % 31.80 mph 253 watts
#58 00:02:57 01:40:11 1.25 mi 42.83 mi +0.43 % 25.42 mph 280 watts
#59 00:00:28 01:40:39 0.10 mi 42.93 mi +9.33 % 13.00 mph 356 watts
#60 00:01:58 01:42:38 0.76 mi 43.69 mi +0.48 % 23.02 mph 282 watts
#61 00:00:44 01:43:22 0.20 mi 43.89 mi +6.31 % 16.32 mph 386 watts
#62 00:02:05 01:45:27 0.95 mi 44.84 mi -1.05 % 27.35 mph 254 watts
#63 00:01:15 01:46:43 0.43 mi 45.27 mi +3.15 % 20.31 mph 323 watts
#64 00:02:20 01:49:04 1.04 mi 46.31 mi -0.53 % 26.64 mph 265 watts
#65 00:00:33 01:49:37 0.25 mi 46.56 mi -0.13 % 26.86 mph 271 watts
#66 00:02:19 01:51:57 0.83 mi 47.39 mi +2.04 % 21.27 mph 307 watts
#67 00:01:06 01:53:03 0.55 mi 47.94 mi -2.35 % 29.88 mph 232 watts
#68 00:03:25 01:56:28 1.42 mi 49.36 mi +0.61 % 24.93 mph 283 watts
#69 00:00:23 01:56:52 0.13 mi 49.49 mi +4.30 % 19.53 mph 335 watts
#70 00:02:10 01:59:02 1.08 mi 50.57 mi -2.00 % 29.81 mph 238 watts
#71 00:02:27 02:01:29 1.02 mi 51.59 mi +0.72 % 24.82 mph 287 watts
#72 00:02:41 02:04:11 1.26 mi 52.85 mi -0.82 % 28.13 mph 260 watts
#73 00:00:37 02:04:49 0.28 mi 53.13 mi +0.41 % 26.44 mph 281 watts
#74 00:04:36 02:09:25 1.50 mi 54.63 mi +2.63 % 19.58 mph 315 watts
#75 00:00:19 02:09:45 0.10 mi 54.73 mi +4.30 % 17.45 mph 335 watts
#76 00:05:51 02:15:37 2.17 mi 56.90 mi +1.33 % 22.24 mph 298 watts
#77 00:01:25 02:17:02 0.48 mi 57.38 mi +2.55 % 20.23 mph 316 watts
#78 00:04:11 02:21:13 1.72 mi 59.10 mi +0.63 % 24.67 mph 283 watts
#79 00:00:31 02:21:45 0.29 mi 59.39 mi -4.33 % 33.49 mph 196 watts
#80 00:00:12 02:21:58 0.11 mi 59.50 mi +3.87 % 30.83 mph 331 watts
#81 00:01:02 02:23:00 0.35 mi 59.85 mi +2.39 % 20.13 mph 311 watts
#82 00:03:35 02:26:35 1.74 mi 61.59 mi -0.60 % 29.06 mph 258 watts
#83 00:00:57 02:27:32 0.53 mi 62.12 mi -2.36 % 33.19 mph 229 watts
#84 00:03:57 02:31:30 2.11 mi 64.23 mi -1.33 % 31.89 mph 246 watts
#85 00:02:47 02:34:17 1.66 mi 65.89 mi -2.69 % 35.64 mph 220 watts
#86 00:00:18 02:34:36 0.18 mi 66.07 mi -1.01 % 34.02 mph 250 watts
#87 00:03:00 02:37:36 1.31 mi 67.38 mi +0.70 % 26.10 mph 281 watts
#88 00:01:58 02:39:35 0.97 mi 68.35 mi -0.85 % 29.68 mph 253 watts
#89 00:02:55 02:42:30 1.10 mi 69.45 mi +2.10 % 22.57 mph 307 watts
#90 00:00:12 02:42:43 0.08 mi 69.53 mi +1.64 % 22.18 mph 301 watts
#91 00:03:02 02:45:45 1.52 mi 71.05 mi -0.98 % 29.98 mph 250 watts
#92 00:01:21 02:47:07 0.51 mi 71.56 mi +2.64 % 22.41 mph 316 watts
#93 00:01:28 02:48:35 0.79 mi 72.35 mi -2.20 % 32.01 mph 228 watts
#94 00:00:08 02:48:43 0.08 mi 72.43 mi -1.20 % 33.93 mph 246 watts
#95 00:00:35 02:49:19 0.28 mi 72.71 mi +0.71 % 28.15 mph 282 watts
#96 00:01:59 02:51:19 0.85 mi 73.56 mi +0.79 % 25.60 mph 283 watts
#97 00:00:10 02:51:30 0.08 mi 73.64 mi +0.24 % 26.01 mph 274 watts
#98 00:00:45 02:52:15 0.42 mi 74.06 mi -3.01 % 33.58 mph 215 watts
#99 00:00:07 02:52:22 0.07 mi 74.13 mi -4.22 % 37.59 mph 194 watts
#100 00:02:09 02:54:31 0.93 mi 75.06 mi +1.28 % 26.02 mph 291 watts
#101 00:00:17 02:54:49 0.16 mi 75.22 mi -6.18 % 33.20 mph 172 watts
#102 00:00:05 02:54:55 0.06 mi 75.28 mi -6.61 % 41.11 mph 167 watts
#103 00:01:31 02:56:27 0.82 mi 76.10 mi -0.64 % 32.20 mph 255 watts
#104 00:00:33 02:57:00 0.27 mi 76.37 mi -0.28 % 29.25 mph 263 watts
#105 00:01:59 02:58:59 1.04 mi 77.41 mi -1.15 % 31.18 mph 246 watts
#106 00:01:18 03:00:17 0.57 mi 77.98 mi +1.05 % 26.33 mph 289 watts
#107 00:03:07 03:03:25 0.83 mi 78.81 mi +5.10 % 15.98 mph 343 watts
#108 00:00:33 03:03:58 0.26 mi 79.07 mi -3.27 % 27.85 mph 213 watts
#109 00:01:45 03:05:43 0.71 mi 79.78 mi +1.87 % 24.13 mph 304 watts
#110 00:00:11 03:05:54 0.07 mi 79.85 mi +1.34 % 22.65 mph 295 watts
#111 00:01:15 03:07:10 0.57 mi 80.42 mi -0.37 % 27.27 mph 264 watts
#112 00:00:35 03:07:46 0.38 mi 80.80 mi -5.83 % 38.65 mph 176 watts
#113 00:00:51 03:08:37 0.42 mi 81.22 mi +1.52 % 29.18 mph 298 watts
#114 00:01:09 03:09:47 0.60 mi 81.82 mi -2.01 % 31.00 mph 231 watts
#115 00:01:32 03:11:19 0.50 mi 82.32 mi +3.73 % 19.57 mph 328 watts
#116 00:01:01 03:12:21 0.50 mi 82.82 mi -2.26 % 29.10 mph 230 watts
#117 00:00:35 03:12:57 0.31 mi 83.13 mi -1.25 % 31.33 mph 248 watts
#118 00:00:59 03:13:56 0.37 mi 83.50 mi +2.57 % 22.39 mph 314 watts
#119 00:01:01 03:14:57 0.54 mi 84.04 mi -3.10 % 31.75 mph 216 watts
#120 00:01:59 03:16:57 0.68 mi 84.72 mi +3.19 % 20.57 mph 324 watts
#121 00:00:13 03:17:10 0.07 mi 84.79 mi +2.28 % 19.31 mph 309 watts
#122 00:00:29 03:17:40 0.26 mi 85.05 mi -5.15 % 31.90 mph 188 watts
#123 00:05:28 03:23:08 2.66 mi 87.71 mi -0.66 % 29.21 mph 258 watts
#124 00:03:30 03:26:38 1.53 mi 89.24 mi +0.26 % 26.22 mph 275 watts
#125 00:02:21 03:29:00 1.16 mi 90.40 mi -1.08 % 29.39 mph 253 watts
#126 00:02:00 03:31:01 0.78 mi 91.18 mi +1.52 % 23.36 mph 298 watts
#127 00:00:16 03:31:17 0.10 mi 91.28 mi +1.98 % 21.95 mph 306 watts
#128 00:01:47 03:33:05 0.84 mi 92.12 mi -0.96 % 28.22 mph 255 watts
#129 00:01:58 03:35:03 0.65 mi 92.77 mi +2.61 % 19.79 mph 317 watts
#130 00:00:35 03:35:39 0.26 mi 93.03 mi -2.42 % 26.56 mph 236 watts
#131 00:01:23 03:37:02 0.40 mi 93.43 mi +4.44 % 17.43 mph 335 watts
#132 00:02:07 03:39:10 0.61 mi 94.04 mi +3.48 % 17.32 mph 326 watts
#133 00:05:52 03:45:03 2.55 mi 96.59 mi +0.06 % 26.08 mph 276 watts
#134 00:00:18 03:45:21 0.11 mi 96.70 mi +4.13 % 21.65 mph 336 watts
#135 00:02:10 03:47:32 1.13 mi 97.83 mi -2.01 % 31.11 mph 233 watts
#136 00:01:50 03:49:23 0.92 mi 98.75 mi -0.67 % 29.87 mph 261 watts
#137 00:01:29 03:50:52 0.70 mi 99.45 mi -0.63 % 28.06 mph 264 watts
#138 00:00:54 03:51:46 0.27 mi 99.72 mi +4.77 % 17.59 mph 339 watts
#139 00:00:15 03:52:02 0.07 mi 99.79 mi +2.65 % 16.84 mph 318 watts
#140 00:01:51 03:53:53 0.70 mi 100.49 mi +0.79 % 22.77 mph 290 watts
#141 00:03:24 03:57:17 1.64 mi 102.13 mi -1.47 % 28.93 mph 252 watts
#142 00:00:11 03:57:29 0.09 mi 102.22 mi -0.99 % 29.09 mph 256 watts
#143 00:05:42 04:03:11 2.40 mi 104.62 mi +0.13 % 25.26 mph 278 watts
#144 00:04:08 04:07:19 1.84 mi 106.46 mi -0.51 % 26.60 mph 265 watts
#145 00:05:23 04:12:43 2.39 mi 108.85 mi -0.49 % 26.60 mph 266 watts
#146 00:03:13 04:15:56 1.29 mi 110.14 mi +0.65 % 23.93 mph 287 watts
#147 00:01:59 04:17:55 0.89 mi 111.03 mi -0.68 % 26.82 mph 264 watts
#148 00:01:14 04:19:09 0.59 mi 111.62 mi -1.61 % 28.90 mph 246 watts
#149 00:01:42 04:20:51 0.74 mi 112.36 mi -0.19 % 26.12 mph 268 watts
Totals 04:20:51 04:20:51 112.40 mi 112.40 mi NA 25.85 mph 276.22 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:21:16 6.48 mi 00:01:38 0.50 mi 4.09 % 18.69 mph 334 watts
All Cats 13 00:21:16 6.48 mi 00:01:38 0.50 mi 4.09 % 18.69 mph 334 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:09 1.23 mi 00:01:54 0.62 mi 19.41 mph 321 watts 3.14 % 103 ft Cat4
#2 00:16:33 6.94 mi 00:01:44 0.46 mi 16.00 mph 337 watts 4.83 % 118 ft Cat4
#3 00:40:36 16.91 mi 00:01:20 0.40 mi 17.80 mph 327 watts 3.59 % 75 ft Cat4
#4 01:19:54 33.91 mi 00:00:56 0.30 mi 19.36 mph 337 watts 4.37 % 70 ft Cat4
#5 01:29:44 38.16 mi 00:01:06 0.36 mi 19.27 mph 336 watts 4.21 % 79 ft Cat4
#6 01:33:59 39.90 mi 00:00:41 0.27 mi 23.72 mph 325 watts 3.43 % 49 ft Cat4
#7 01:42:38 43.71 mi 00:00:44 0.20 mi 16.32 mph 386 watts 6.31 % 67 ft Cat4
#8 01:45:27 44.86 mi 00:01:15 0.43 mi 20.31 mph 323 watts 3.15 % 71 ft Cat4
#9 03:00:17 77.99 mi 00:03:07 0.83 mi 15.98 mph 343 watts 5.10 % 223 ft Cat4
#10 03:09:47 81.83 mi 00:01:32 0.50 mi 19.57 mph 328 watts 3.73 % 99 ft Cat4
#11 03:14:57 84.05 mi 00:02:12 0.75 mi 20.44 mph 317 watts 3.10 % 123 ft Cat4
#12 03:35:39 93.06 mi 00:03:31 1.02 mi 17.36 mph 331 watts 3.86 % 208 ft Cat4
#13 03:50:52 99.49 mi 00:01:09 0.34 mi 17.42 mph 329 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 04:20:51
Avg. Speed 25.85 mph
Avg. Power 334 watts
Watts/Kg 4.6
Normalized Power® 281.72 watts
Variability Index 0.84
Intensity Factor® 0.74
Training Stress Score® 239
Work 4323 kJ
Weighted Grade 0.3%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 3.71 °
Avg. CdA 0.2205
Avg. Crr 0.00350
Course 2017 Ironman World Championship
Classification Rolling
Bike Shiv (Kona)
©2024 Caffeinated Catalyst, LLC. ALL RIGHTS RESERVED.