Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:02:55 00:02:55 1.17 mi 1.17 mi +0.67 % 23.99 mph 315 watts
#2 00:00:09 00:03:04 0.06 mi 1.23 mi +0.49 % 24.84 mph 316 watts
#3 00:01:52 00:04:57 0.62 mi 1.85 mi +3.14 % 19.86 mph 357 watts
#4 00:00:14 00:05:11 0.09 mi 1.94 mi +0.80 % 21.38 mph 319 watts
#5 00:00:10 00:05:22 0.07 mi 2.01 mi -2.16 % 22.84 mph 265 watts
#6 00:00:33 00:05:55 0.31 mi 2.32 mi -5.71 % 33.22 mph 207 watts
#7 00:01:05 00:07:01 0.52 mi 2.84 mi -0.66 % 28.59 mph 292 watts
#8 00:04:58 00:12:00 1.81 mi 4.65 mi +2.28 % 21.83 mph 343 watts
#9 00:03:19 00:15:20 1.76 mi 6.41 mi -2.31 % 31.75 mph 261 watts
#10 00:01:07 00:16:27 0.53 mi 6.94 mi +0.07 % 28.17 mph 303 watts
#11 00:01:38 00:18:05 0.46 mi 7.40 mi +4.83 % 17.04 mph 375 watts
#12 00:01:18 00:19:24 0.67 mi 8.07 mi -2.55 % 30.61 mph 256 watts
#13 00:00:27 00:19:51 0.22 mi 8.29 mi +0.85 % 28.65 mph 318 watts
#14 00:03:55 00:23:47 1.80 mi 10.09 mi -0.41 % 27.40 mph 296 watts
#15 00:07:54 00:31:41 3.26 mi 13.35 mi +0.66 % 24.73 mph 318 watts
#16 00:07:57 00:39:39 3.44 mi 16.79 mi +0.01 % 25.94 mph 305 watts
#17 00:00:18 00:39:57 0.13 mi 16.92 mi +1.03 % 24.88 mph 323 watts
#18 00:01:15 00:41:13 0.40 mi 17.32 mi +3.59 % 18.91 mph 361 watts
#19 00:02:57 00:44:11 1.17 mi 18.49 mi +0.79 % 23.74 mph 320 watts
#20 00:01:27 00:45:38 0.66 mi 19.15 mi -0.76 % 27.43 mph 291 watts
#21 00:00:30 00:46:09 0.30 mi 19.45 mi -5.13 % 35.08 mph 219 watts
#22 00:01:49 00:47:58 0.80 mi 20.25 mi +0.66 % 26.40 mph 318 watts
#23 00:01:58 00:49:57 0.84 mi 21.09 mi +0.55 % 25.47 mph 314 watts
#24 00:02:57 00:52:55 1.11 mi 22.20 mi +1.95 % 22.47 mph 337 watts
#25 00:00:13 00:53:09 0.08 mi 22.28 mi +2.34 % 21.81 mph 345 watts
#26 00:01:07 00:54:16 0.55 mi 22.83 mi -1.76 % 29.31 mph 272 watts
#27 00:04:40 00:58:57 2.07 mi 24.90 mi +0.20 % 26.57 mph 306 watts
#28 00:00:57 00:59:54 0.54 mi 25.44 mi -3.67 % 34.07 mph 238 watts
#29 00:00:41 01:00:36 0.43 mi 25.87 mi -4.19 % 37.37 mph 234 watts
#30 00:03:32 01:04:09 1.66 mi 27.53 mi -0.46 % 28.10 mph 298 watts
#31 00:00:27 01:04:36 0.19 mi 27.72 mi +1.69 % 24.34 mph 335 watts
#32 00:01:42 01:06:19 0.84 mi 28.56 mi -1.74 % 29.44 mph 273 watts
#33 00:02:14 01:08:33 0.89 mi 29.45 mi +1.30 % 23.80 mph 327 watts
#34 00:00:32 01:09:05 0.21 mi 29.66 mi +0.81 % 23.82 mph 320 watts
#35 00:03:17 01:12:23 1.51 mi 31.17 mi -0.47 % 27.52 mph 294 watts
#36 00:03:03 01:15:27 1.31 mi 32.48 mi +1.27 % 25.61 mph 326 watts
#37 00:00:19 01:15:46 0.13 mi 32.61 mi +2.34 % 24.15 mph 344 watts
#38 00:02:46 01:18:32 1.29 mi 33.90 mi +0.04 % 28.01 mph 296 watts
#39 00:00:54 01:19:26 0.30 mi 34.20 mi +4.37 % 20.25 mph 372 watts
#40 00:01:14 01:20:40 0.69 mi 34.89 mi -3.36 % 33.61 mph 235 watts
#41 00:01:11 01:21:52 0.48 mi 35.37 mi +2.93 % 24.03 mph 354 watts
#42 00:00:14 01:22:06 0.08 mi 35.45 mi +3.93 % 19.80 mph 366 watts
#43 00:00:45 01:22:52 0.38 mi 35.83 mi -2.57 % 29.76 mph 250 watts
#44 00:00:47 01:23:40 0.36 mi 36.19 mi +1.23 % 27.38 mph 326 watts
#45 00:01:16 01:24:56 0.46 mi 36.65 mi +2.48 % 21.69 mph 349 watts
#46 00:00:51 01:25:48 0.49 mi 37.14 mi -4.34 % 33.86 mph 229 watts
#47 00:01:11 01:27:00 0.52 mi 37.66 mi +1.58 % 26.21 mph 333 watts
#48 00:00:24 01:27:24 0.13 mi 37.79 mi +5.05 % 18.74 mph 378 watts
#49 00:00:48 01:28:13 0.36 mi 38.15 mi -1.44 % 26.57 mph 275 watts
#50 00:01:04 01:29:18 0.36 mi 38.51 mi +4.21 % 19.89 mph 370 watts
#51 00:01:41 01:30:59 0.66 mi 39.17 mi +1.18 % 23.34 mph 327 watts
#52 00:01:05 01:32:04 0.54 mi 39.71 mi -1.81 % 30.16 mph 267 watts
#53 00:00:19 01:32:23 0.19 mi 39.90 mi -3.76 % 34.01 mph 237 watts
#54 00:00:41 01:33:04 0.27 mi 40.17 mi +3.43 % 23.73 mph 362 watts
#55 00:01:28 01:34:33 0.84 mi 41.01 mi -4.68 % 34.16 mph 235 watts
#56 00:01:10 01:35:43 0.58 mi 41.59 mi -1.16 % 29.94 mph 286 watts
#57 00:03:03 01:38:47 1.25 mi 42.84 mi +0.43 % 24.60 mph 315 watts
#58 00:00:28 01:39:15 0.10 mi 42.94 mi +9.33 % 13.28 mph 394 watts
#59 00:02:00 01:41:15 0.76 mi 43.70 mi +0.48 % 22.71 mph 317 watts
#60 00:00:45 01:42:00 0.20 mi 43.90 mi +6.31 % 15.96 mph 404 watts
#61 00:02:08 01:44:09 0.95 mi 44.85 mi -1.05 % 26.51 mph 289 watts
#62 00:01:16 01:45:26 0.43 mi 45.28 mi +3.15 % 19.94 mph 356 watts
#63 00:02:25 01:47:52 1.04 mi 46.32 mi -0.53 % 25.83 mph 300 watts
#64 00:00:34 01:48:26 0.25 mi 46.57 mi -0.13 % 25.83 mph 306 watts
#65 00:02:21 01:50:48 0.83 mi 47.40 mi +2.04 % 21.02 mph 343 watts
#66 00:01:08 01:51:56 0.55 mi 47.95 mi -2.35 % 28.89 mph 268 watts
#67 00:03:31 01:55:28 1.42 mi 49.37 mi +0.61 % 24.16 mph 320 watts
#68 00:00:23 01:55:52 0.13 mi 49.50 mi +4.30 % 19.14 mph 368 watts
#69 00:02:15 01:58:07 1.08 mi 50.58 mi -2.00 % 28.65 mph 273 watts
#70 00:02:32 02:00:40 1.02 mi 51.60 mi +0.72 % 23.99 mph 322 watts
#71 00:02:51 02:03:31 1.26 mi 52.86 mi -0.82 % 26.61 mph 294 watts
#72 00:00:39 02:04:11 0.28 mi 53.14 mi +0.41 % 24.95 mph 316 watts
#73 00:04:37 02:08:49 1.50 mi 54.64 mi +2.63 % 19.50 mph 351 watts
#74 00:00:19 02:09:08 0.10 mi 54.74 mi +4.30 % 17.57 mph 369 watts
#75 00:05:55 02:15:04 2.17 mi 56.91 mi +1.33 % 22.00 mph 330 watts
#76 00:01:23 02:16:28 0.48 mi 57.39 mi +2.55 % 20.59 mph 349 watts
#77 00:04:06 02:20:34 1.72 mi 59.11 mi +0.63 % 25.19 mph 314 watts
#78 00:00:31 02:21:05 0.29 mi 59.40 mi -4.33 % 33.72 mph 224 watts
#79 00:00:12 02:21:18 0.11 mi 59.51 mi +3.87 % 30.71 mph 367 watts
#80 00:01:00 02:22:19 0.35 mi 59.86 mi +2.39 % 20.61 mph 345 watts
#81 00:03:37 02:25:56 1.74 mi 61.60 mi -0.60 % 28.71 mph 291 watts
#82 00:00:58 02:26:55 0.53 mi 62.13 mi -2.36 % 32.46 mph 261 watts
#83 00:03:59 02:30:54 2.11 mi 64.24 mi -1.33 % 31.72 mph 275 watts
#84 00:02:48 02:33:42 1.66 mi 65.90 mi -2.69 % 35.49 mph 248 watts
#85 00:00:18 02:34:01 0.18 mi 66.08 mi -1.01 % 33.97 mph 277 watts
#86 00:02:54 02:36:56 1.31 mi 67.39 mi +0.70 % 26.95 mph 311 watts
#87 00:01:55 02:38:51 0.97 mi 68.36 mi -0.85 % 30.35 mph 281 watts
#88 00:02:47 02:41:38 1.10 mi 69.46 mi +2.10 % 23.72 mph 340 watts
#89 00:00:11 02:41:50 0.08 mi 69.54 mi +1.64 % 23.30 mph 330 watts
#90 00:02:58 02:44:48 1.52 mi 71.06 mi -0.98 % 30.75 mph 281 watts
#91 00:01:17 02:46:06 0.51 mi 71.57 mi +2.64 % 23.54 mph 349 watts
#92 00:01:27 02:47:33 0.79 mi 72.36 mi -2.20 % 32.41 mph 256 watts
#93 00:00:08 02:47:41 0.08 mi 72.44 mi -1.20 % 34.06 mph 277 watts
#94 00:00:35 02:48:16 0.28 mi 72.72 mi +0.71 % 28.58 mph 312 watts
#95 00:01:56 02:50:13 0.85 mi 73.57 mi +0.79 % 26.40 mph 313 watts
#96 00:00:10 02:50:23 0.08 mi 73.65 mi +0.24 % 26.80 mph 304 watts
#97 00:00:44 02:51:08 0.42 mi 74.07 mi -3.01 % 33.99 mph 240 watts
#98 00:00:07 02:51:15 0.07 mi 74.14 mi -4.22 % 37.67 mph 221 watts
#99 00:02:05 02:53:20 0.93 mi 75.07 mi +1.28 % 26.84 mph 324 watts
#100 00:00:17 02:53:38 0.16 mi 75.23 mi -6.18 % 33.87 mph 199 watts
#101 00:00:05 02:53:44 0.06 mi 75.29 mi -6.61 % 41.30 mph 193 watts
#102 00:01:30 02:55:14 0.82 mi 76.11 mi -0.64 % 32.59 mph 287 watts
#103 00:00:32 02:55:47 0.27 mi 76.38 mi -0.28 % 29.89 mph 293 watts
#104 00:01:57 02:57:44 1.04 mi 77.42 mi -1.15 % 31.71 mph 276 watts
#105 00:01:15 02:59:00 0.57 mi 77.99 mi +1.05 % 27.13 mph 319 watts
#106 00:02:53 03:01:54 0.83 mi 78.82 mi +5.10 % 17.20 mph 379 watts
#107 00:00:32 03:02:26 0.26 mi 79.08 mi -3.27 % 28.45 mph 240 watts
#108 00:01:43 03:04:10 0.71 mi 79.79 mi +1.87 % 24.63 mph 336 watts
#109 00:00:10 03:04:20 0.07 mi 79.86 mi +1.34 % 23.34 mph 329 watts
#110 00:01:15 03:05:35 0.57 mi 80.43 mi -0.37 % 27.51 mph 293 watts
#111 00:00:35 03:06:11 0.38 mi 80.81 mi -5.83 % 38.24 mph 206 watts
#112 00:00:52 03:07:04 0.42 mi 81.23 mi +1.52 % 28.87 mph 331 watts
#113 00:01:09 03:08:13 0.60 mi 81.83 mi -2.01 % 31.03 mph 262 watts
#114 00:01:28 03:09:42 0.50 mi 82.33 mi +3.73 % 20.33 mph 364 watts
#115 00:01:01 03:10:43 0.50 mi 82.83 mi -2.26 % 29.42 mph 262 watts
#116 00:00:35 03:11:19 0.31 mi 83.14 mi -1.25 % 31.11 mph 281 watts
#117 00:00:58 03:12:17 0.37 mi 83.51 mi +2.57 % 22.63 mph 348 watts
#118 00:01:02 03:13:19 0.54 mi 84.05 mi -3.10 % 31.56 mph 251 watts
#119 00:01:57 03:15:17 0.68 mi 84.73 mi +3.19 % 20.88 mph 357 watts
#120 00:00:12 03:15:30 0.07 mi 84.80 mi +2.28 % 19.91 mph 345 watts
#121 00:00:29 03:15:59 0.26 mi 85.06 mi -5.15 % 31.87 mph 221 watts
#122 00:05:35 03:21:35 2.66 mi 87.72 mi -0.66 % 28.53 mph 292 watts
#123 00:03:33 03:25:08 1.53 mi 89.25 mi +0.26 % 25.87 mph 308 watts
#124 00:00:18 03:25:26 0.14 mi 89.39 mi -1.01 % 27.15 mph 288 watts
#125 00:02:05 03:27:32 1.02 mi 90.41 mi -1.09 % 29.31 mph 284 watts
#126 00:01:59 03:29:31 0.78 mi 91.19 mi +1.52 % 23.68 mph 332 watts
#127 00:00:16 03:29:47 0.10 mi 91.29 mi +1.98 % 22.41 mph 338 watts
#128 00:01:47 03:31:35 0.84 mi 92.13 mi -0.96 % 28.16 mph 285 watts
#129 00:01:59 03:33:35 0.65 mi 92.78 mi +2.61 % 19.61 mph 350 watts
#130 00:00:36 03:34:11 0.26 mi 93.04 mi -2.42 % 26.06 mph 272 watts
#131 00:01:23 03:35:35 0.40 mi 93.44 mi +4.44 % 17.40 mph 371 watts
#132 00:02:05 03:37:40 0.61 mi 94.05 mi +3.48 % 17.64 mph 364 watts
#133 00:06:05 03:43:46 2.55 mi 96.60 mi +0.06 % 25.11 mph 309 watts
#134 00:00:19 03:44:06 0.11 mi 96.71 mi +4.13 % 20.80 mph 370 watts
#135 00:02:16 03:46:22 1.13 mi 97.84 mi -2.01 % 29.80 mph 272 watts
#136 00:01:57 03:48:19 0.92 mi 98.76 mi -0.67 % 28.17 mph 294 watts
#137 00:01:34 03:49:53 0.70 mi 99.46 mi -0.63 % 26.68 mph 299 watts
#138 00:00:54 03:50:48 0.27 mi 99.73 mi +4.77 % 17.46 mph 376 watts
#139 00:00:15 03:51:03 0.07 mi 99.80 mi +2.65 % 17.17 mph 349 watts
#140 00:01:53 03:52:57 0.70 mi 100.50 mi +0.79 % 22.27 mph 323 watts
#141 00:03:34 03:56:31 1.64 mi 102.14 mi -1.47 % 27.57 mph 286 watts
#142 00:00:12 03:56:43 0.09 mi 102.23 mi -0.99 % 28.00 mph 291 watts
#143 00:05:45 04:02:29 2.40 mi 104.63 mi +0.13 % 25.03 mph 310 watts
#144 00:04:11 04:06:40 1.84 mi 106.47 mi -0.51 % 26.31 mph 300 watts
#145 00:05:25 04:12:05 2.39 mi 108.86 mi -0.49 % 26.40 mph 301 watts
#146 00:03:13 04:15:19 1.29 mi 110.15 mi +0.65 % 23.89 mph 318 watts
#147 00:02:00 04:17:19 0.89 mi 111.04 mi -0.68 % 26.61 mph 297 watts
#148 00:01:15 04:18:35 0.59 mi 111.63 mi -1.61 % 28.43 mph 281 watts
#149 00:01:40 04:20:15 0.74 mi 112.37 mi -0.19 % 26.46 mph 301 watts
Totals 04:20:15 04:20:15 112.40 mi 112.40 mi NA 25.91 mph 308.50 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:20:39 6.48 mi 00:01:35 0.50 mi 4.09 % 19.14 mph 368 watts
All Cats 13 00:20:39 6.48 mi 00:01:35 0.50 mi 4.09 % 19.14 mph 368 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:04 1.23 mi 00:01:52 0.62 mi 19.86 mph 357 watts 3.14 % 103 ft Cat4
#2 00:16:27 6.94 mi 00:01:38 0.46 mi 17.04 mph 375 watts 4.83 % 118 ft Cat4
#3 00:39:57 16.91 mi 00:01:15 0.40 mi 18.91 mph 361 watts 3.59 % 75 ft Cat4
#4 01:18:32 33.91 mi 00:00:54 0.30 mi 20.25 mph 372 watts 4.37 % 70 ft Cat4
#5 01:28:13 38.16 mi 00:01:04 0.36 mi 19.89 mph 370 watts 4.21 % 79 ft Cat4
#6 01:32:23 39.90 mi 00:00:41 0.27 mi 23.73 mph 362 watts 3.43 % 49 ft Cat4
#7 01:41:15 43.71 mi 00:00:45 0.20 mi 15.96 mph 404 watts 6.31 % 67 ft Cat4
#8 01:44:09 44.86 mi 00:01:16 0.43 mi 19.94 mph 356 watts 3.15 % 71 ft Cat4
#9 02:59:00 77.99 mi 00:02:53 0.83 mi 17.20 mph 379 watts 5.10 % 223 ft Cat4
#10 03:08:13 81.83 mi 00:01:28 0.50 mi 20.33 mph 364 watts 3.73 % 99 ft Cat4
#11 03:13:19 84.05 mi 00:02:10 0.75 mi 20.78 mph 351 watts 3.10 % 123 ft Cat4
#12 03:34:11 93.06 mi 00:03:29 1.02 mi 17.54 mph 368 watts 3.86 % 208 ft Cat4
#13 03:49:53 99.49 mi 00:01:09 0.34 mi 17.39 mph 363 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 04:20:15
Avg. Speed 25.91 mph
Avg. Power 368 watts
Watts/Kg 5.07
Normalized Power® 313.81 watts
Variability Index 0.85
Intensity Factor® 0.77
Training Stress Score® 256
Work 4818 kJ
Weighted Grade 0.28%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 4.08 °
Avg. CdA 0.2443
Avg. Crr 0.00430
Course 2016 Ironman World Championship
Classification Rolling
Bike LG - Alpha (Tires)
©2024 Caffeinated Catalyst, LLC. ALL RIGHTS RESERVED.