Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:01 00:03:01 1.17 mi 1.17 mi +0.67 % 23.22 mph 279 watts
#2 00:00:09 00:03:11 0.06 mi 1.23 mi +0.49 % 23.95 mph 281 watts
#3 00:01:57 00:05:08 0.62 mi 1.85 mi +3.14 % 18.96 mph 318 watts
#4 00:00:14 00:05:23 0.09 mi 1.94 mi +0.80 % 20.66 mph 282 watts
#5 00:00:10 00:05:34 0.07 mi 2.01 mi -2.16 % 22.62 mph 230 watts
#6 00:00:33 00:06:07 0.31 mi 2.32 mi -5.71 % 33.51 mph 168 watts
#7 00:01:04 00:07:12 0.52 mi 2.84 mi -0.66 % 29.13 mph 252 watts
#8 00:05:01 00:12:13 1.81 mi 4.65 mi +2.28 % 21.64 mph 305 watts
#9 00:03:20 00:15:33 1.76 mi 6.41 mi -2.31 % 31.66 mph 226 watts
#10 00:01:07 00:16:41 0.53 mi 6.94 mi +0.07 % 28.12 mph 268 watts
#11 00:01:47 00:18:28 0.46 mi 7.40 mi +4.83 % 15.57 mph 335 watts
#12 00:01:19 00:19:47 0.67 mi 8.07 mi -2.55 % 30.44 mph 220 watts
#13 00:00:27 00:20:15 0.22 mi 8.29 mi +0.85 % 28.80 mph 283 watts
#14 00:04:01 00:24:16 1.80 mi 10.09 mi -0.41 % 26.77 mph 262 watts
#15 00:06:09 00:30:25 2.44 mi 12.53 mi +0.62 % 23.84 mph 281 watts
#16 00:02:08 00:32:34 0.81 mi 13.34 mi +0.78 % 22.73 mph 284 watts
#17 00:08:24 00:40:59 3.44 mi 16.78 mi +0.01 % 24.54 mph 274 watts
#18 00:00:19 00:41:18 0.13 mi 16.91 mi +1.03 % 23.31 mph 290 watts
#19 00:01:23 00:42:42 0.40 mi 17.31 mi +3.59 % 17.14 mph 323 watts
#20 00:03:10 00:45:52 1.17 mi 18.48 mi +0.79 % 22.15 mph 285 watts
#21 00:01:31 00:47:24 0.66 mi 19.14 mi -0.76 % 26.15 mph 260 watts
#22 00:00:31 00:47:55 0.30 mi 19.44 mi -5.13 % 34.28 mph 191 watts
#23 00:01:55 00:49:50 0.80 mi 20.24 mi +0.66 % 25.15 mph 283 watts
#24 00:02:03 00:51:54 0.84 mi 21.08 mi +0.55 % 24.50 mph 277 watts
#25 00:03:06 00:55:01 1.11 mi 22.19 mi +1.95 % 21.39 mph 301 watts
#26 00:00:14 00:55:15 0.08 mi 22.27 mi +2.34 % 20.60 mph 307 watts
#27 00:01:09 00:56:25 0.55 mi 22.82 mi -1.76 % 28.53 mph 235 watts
#28 00:04:49 01:01:14 2.07 mi 24.89 mi +0.20 % 25.81 mph 272 watts
#29 00:00:57 01:02:12 0.54 mi 25.43 mi -3.67 % 33.80 mph 207 watts
#30 00:00:41 01:02:53 0.43 mi 25.86 mi -4.19 % 37.43 mph 200 watts
#31 00:03:39 01:06:33 1.66 mi 27.52 mi -0.46 % 27.21 mph 262 watts
#32 00:00:29 01:07:02 0.19 mi 27.71 mi +1.69 % 23.16 mph 299 watts
#33 00:01:45 01:08:47 0.84 mi 28.55 mi -1.74 % 28.66 mph 239 watts
#34 00:02:20 01:11:08 0.89 mi 29.44 mi +1.30 % 22.67 mph 293 watts
#35 00:00:34 01:11:42 0.21 mi 29.65 mi +0.81 % 22.62 mph 283 watts
#36 00:03:23 01:15:05 1.51 mi 31.16 mi -0.47 % 26.76 mph 262 watts
#37 00:03:09 01:18:15 1.31 mi 32.47 mi +1.27 % 24.83 mph 290 watts
#38 00:00:20 01:18:35 0.13 mi 32.60 mi +2.34 % 23.21 mph 308 watts
#39 00:02:49 01:21:24 1.29 mi 33.89 mi +0.04 % 27.47 mph 262 watts
#40 00:00:57 01:22:22 0.30 mi 34.19 mi +4.37 % 19.14 mph 334 watts
#41 00:01:14 01:23:36 0.69 mi 34.88 mi -3.36 % 33.42 mph 204 watts
#42 00:01:13 01:24:50 0.48 mi 35.36 mi +2.93 % 23.36 mph 317 watts
#43 00:00:15 01:25:05 0.08 mi 35.44 mi +3.93 % 18.56 mph 331 watts
#44 00:00:46 01:25:52 0.38 mi 35.82 mi -2.57 % 29.18 mph 218 watts
#45 00:00:48 01:26:40 0.36 mi 36.18 mi +1.23 % 27.04 mph 292 watts
#46 00:01:20 01:28:00 0.46 mi 36.64 mi +2.48 % 20.57 mph 310 watts
#47 00:00:52 01:28:53 0.49 mi 37.13 mi -4.34 % 33.61 mph 195 watts
#48 00:01:12 01:30:05 0.52 mi 37.65 mi +1.58 % 25.86 mph 298 watts
#49 00:00:26 01:30:32 0.13 mi 37.78 mi +5.05 % 17.52 mph 338 watts
#50 00:00:50 01:31:22 0.36 mi 38.14 mi -1.44 % 25.79 mph 239 watts
#51 00:01:08 01:32:30 0.36 mi 38.50 mi +4.21 % 18.73 mph 331 watts
#52 00:01:45 01:34:16 0.66 mi 39.16 mi +1.18 % 22.35 mph 290 watts
#53 00:01:05 01:35:22 0.54 mi 39.70 mi -1.81 % 29.85 mph 235 watts
#54 00:00:19 01:35:41 0.19 mi 39.89 mi -3.76 % 34.21 mph 206 watts
#55 00:00:42 01:36:23 0.27 mi 40.16 mi +3.43 % 23.24 mph 324 watts
#56 00:01:28 01:37:52 0.84 mi 41.00 mi -4.68 % 34.35 mph 196 watts
#57 00:01:07 01:38:59 0.58 mi 41.58 mi -1.16 % 31.00 mph 250 watts
#58 00:03:02 01:42:01 1.25 mi 42.83 mi +0.43 % 24.79 mph 278 watts
#59 00:00:30 01:42:32 0.10 mi 42.93 mi +9.33 % 12.36 mph 349 watts
#60 00:02:01 01:44:33 0.76 mi 43.69 mi +0.48 % 22.44 mph 278 watts
#61 00:00:44 01:45:18 0.20 mi 43.89 mi +6.31 % 16.10 mph 395 watts
#62 00:02:07 01:47:26 0.95 mi 44.84 mi -1.05 % 26.79 mph 251 watts
#63 00:01:18 01:48:44 0.43 mi 45.27 mi +3.15 % 19.60 mph 318 watts
#64 00:02:24 01:51:09 1.04 mi 46.31 mi -0.53 % 25.90 mph 259 watts
#65 00:00:34 01:51:43 0.25 mi 46.56 mi -0.13 % 26.15 mph 269 watts
#66 00:02:24 01:54:07 0.83 mi 47.39 mi +2.04 % 20.63 mph 305 watts
#67 00:01:07 01:55:15 0.55 mi 47.94 mi -2.35 % 29.21 mph 230 watts
#68 00:03:31 01:58:46 1.42 mi 49.36 mi +0.61 % 24.19 mph 281 watts
#69 00:00:24 01:59:11 0.13 mi 49.49 mi +4.30 % 18.68 mph 329 watts
#70 00:02:13 02:01:24 1.08 mi 50.57 mi -2.00 % 29.11 mph 236 watts
#71 00:02:32 02:03:57 1.02 mi 51.59 mi +0.72 % 24.08 mph 285 watts
#72 00:02:45 02:06:42 1.26 mi 52.85 mi -0.82 % 27.44 mph 257 watts
#73 00:00:38 02:07:21 0.28 mi 53.13 mi +0.41 % 25.69 mph 276 watts
#74 00:04:45 02:12:07 1.50 mi 54.63 mi +2.63 % 18.96 mph 312 watts
#75 00:00:20 02:12:27 0.10 mi 54.73 mi +4.30 % 16.80 mph 328 watts
#76 00:06:02 02:18:30 2.17 mi 56.90 mi +1.33 % 21.56 mph 293 watts
#77 00:01:27 02:19:57 0.48 mi 57.38 mi +2.55 % 19.69 mph 312 watts
#78 00:04:15 02:24:13 1.72 mi 59.10 mi +0.63 % 24.27 mph 278 watts
#79 00:00:31 02:24:45 0.29 mi 59.39 mi -4.33 % 33.26 mph 193 watts
#80 00:00:12 02:24:58 0.11 mi 59.50 mi +3.87 % 30.61 mph 326 watts
#81 00:01:02 02:26:01 0.35 mi 59.85 mi +2.39 % 19.89 mph 309 watts
#82 00:03:35 02:29:37 1.74 mi 61.59 mi -0.60 % 28.94 mph 253 watts
#83 00:00:57 02:30:34 0.53 mi 62.12 mi -2.36 % 33.01 mph 224 watts
#84 00:03:59 02:34:34 2.11 mi 64.23 mi -1.33 % 31.70 mph 239 watts
#85 00:02:47 02:37:21 1.66 mi 65.89 mi -2.69 % 35.62 mph 216 watts
#86 00:00:18 02:37:40 0.18 mi 66.07 mi -1.01 % 33.97 mph 245 watts
#87 00:03:00 02:40:41 1.31 mi 67.38 mi +0.70 % 26.01 mph 278 watts
#88 00:01:58 02:42:39 0.97 mi 68.35 mi -0.85 % 29.57 mph 248 watts
#89 00:02:57 02:45:36 1.10 mi 69.45 mi +2.10 % 22.38 mph 304 watts
#90 00:00:12 02:45:49 0.08 mi 69.53 mi +1.64 % 21.95 mph 294 watts
#91 00:03:03 02:48:52 1.52 mi 71.05 mi -0.98 % 29.85 mph 244 watts
#92 00:01:22 02:50:15 0.51 mi 71.56 mi +2.64 % 22.16 mph 311 watts
#93 00:01:28 02:51:44 0.79 mi 72.35 mi -2.20 % 31.89 mph 221 watts
#94 00:00:08 02:51:52 0.08 mi 72.43 mi -1.20 % 33.98 mph 241 watts
#95 00:00:35 02:52:27 0.28 mi 72.71 mi +0.71 % 28.15 mph 278 watts
#96 00:02:00 02:54:28 0.85 mi 73.56 mi +0.79 % 25.50 mph 279 watts
#97 00:00:10 02:54:39 0.08 mi 73.64 mi +0.24 % 25.91 mph 269 watts
#98 00:00:45 02:55:24 0.42 mi 74.06 mi -3.01 % 33.55 mph 208 watts
#99 00:00:07 02:55:31 0.07 mi 74.13 mi -4.22 % 37.69 mph 189 watts
#100 00:02:09 02:57:41 0.93 mi 75.06 mi +1.28 % 25.98 mph 288 watts
#101 00:00:17 02:57:58 0.16 mi 75.22 mi -6.18 % 33.18 mph 168 watts
#102 00:00:05 02:58:04 0.06 mi 75.28 mi -6.61 % 41.22 mph 163 watts
#103 00:01:31 02:59:36 0.82 mi 76.10 mi -0.64 % 32.26 mph 250 watts
#104 00:00:33 03:00:09 0.27 mi 76.37 mi -0.28 % 29.26 mph 259 watts
#105 00:01:59 03:02:08 1.04 mi 77.41 mi -1.15 % 31.25 mph 242 watts
#106 00:01:18 03:03:26 0.57 mi 77.98 mi +1.05 % 26.30 mph 285 watts
#107 00:03:10 03:06:37 0.83 mi 78.81 mi +5.10 % 15.69 mph 338 watts
#108 00:00:33 03:07:10 0.26 mi 79.07 mi -3.27 % 27.65 mph 207 watts
#109 00:01:46 03:08:57 0.71 mi 79.78 mi +1.87 % 23.87 mph 299 watts
#110 00:00:11 03:09:08 0.07 mi 79.85 mi +1.34 % 22.35 mph 289 watts
#111 00:01:16 03:10:25 0.57 mi 80.42 mi -0.37 % 27.04 mph 259 watts
#112 00:00:35 03:11:00 0.38 mi 80.80 mi -5.83 % 38.61 mph 176 watts
#113 00:00:51 03:11:52 0.42 mi 81.22 mi +1.52 % 29.07 mph 293 watts
#114 00:01:10 03:13:02 0.60 mi 81.82 mi -2.01 % 30.82 mph 227 watts
#115 00:01:34 03:14:36 0.50 mi 82.32 mi +3.73 % 19.14 mph 324 watts
#116 00:01:02 03:15:39 0.50 mi 82.82 mi -2.26 % 28.74 mph 228 watts
#117 00:00:35 03:16:15 0.31 mi 83.13 mi -1.25 % 30.92 mph 244 watts
#118 00:01:00 03:17:15 0.37 mi 83.50 mi +2.57 % 21.93 mph 311 watts
#119 00:01:02 03:18:18 0.54 mi 84.04 mi -3.10 % 31.44 mph 214 watts
#120 00:02:02 03:20:20 0.68 mi 84.72 mi +3.19 % 20.04 mph 317 watts
#121 00:00:13 03:20:33 0.07 mi 84.79 mi +2.28 % 18.87 mph 306 watts
#122 00:00:30 03:21:03 0.26 mi 85.05 mi -5.15 % 31.65 mph 187 watts
#123 00:05:31 03:26:35 2.66 mi 87.71 mi -0.66 % 28.91 mph 255 watts
#124 00:03:32 03:30:08 1.53 mi 89.24 mi +0.26 % 25.91 mph 273 watts
#125 00:00:18 03:30:26 0.14 mi 89.38 mi -1.01 % 27.07 mph 248 watts
#126 00:02:05 03:32:32 1.02 mi 90.40 mi -1.09 % 29.28 mph 249 watts
#127 00:02:03 03:34:35 0.78 mi 91.18 mi +1.52 % 22.94 mph 295 watts
#128 00:00:16 03:34:51 0.10 mi 91.28 mi +1.98 % 21.53 mph 303 watts
#129 00:01:49 03:36:41 0.84 mi 92.12 mi -0.96 % 27.75 mph 249 watts
#130 00:02:03 03:38:44 0.65 mi 92.77 mi +2.61 % 18.93 mph 313 watts
#131 00:00:36 03:39:21 0.26 mi 93.03 mi -2.42 % 25.76 mph 234 watts
#132 00:01:27 03:40:49 0.40 mi 93.43 mi +4.44 % 16.62 mph 332 watts
#133 00:02:12 03:43:01 0.61 mi 94.04 mi +3.48 % 16.73 mph 325 watts
#134 00:06:01 03:49:03 2.55 mi 96.59 mi +0.06 % 25.40 mph 274 watts
#135 00:00:19 03:49:22 0.11 mi 96.70 mi +4.13 % 20.81 mph 332 watts
#136 00:02:12 03:51:35 1.13 mi 97.83 mi -2.01 % 30.68 mph 233 watts
#137 00:01:53 03:53:28 0.92 mi 98.75 mi -0.67 % 29.29 mph 257 watts
#138 00:01:31 03:55:00 0.70 mi 99.45 mi -0.63 % 27.30 mph 262 watts
#139 00:00:57 03:55:57 0.27 mi 99.72 mi +4.77 % 16.76 mph 335 watts
#140 00:00:16 03:56:13 0.07 mi 99.79 mi +2.65 % 16.27 mph 315 watts
#141 00:01:55 03:58:08 0.70 mi 100.49 mi +0.79 % 22.03 mph 289 watts
#142 00:03:31 04:01:39 1.64 mi 102.13 mi -1.47 % 27.97 mph 248 watts
#143 00:00:12 04:01:51 0.09 mi 102.22 mi -0.99 % 28.09 mph 253 watts
#144 00:05:53 04:07:44 2.40 mi 104.62 mi +0.13 % 24.45 mph 274 watts
#145 00:04:16 04:12:00 1.84 mi 106.46 mi -0.51 % 25.80 mph 264 watts
#146 00:05:33 04:17:34 2.39 mi 108.85 mi -0.49 % 25.80 mph 266 watts
#147 00:03:20 04:20:54 1.29 mi 110.14 mi +0.65 % 23.12 mph 284 watts
#148 00:02:03 04:22:57 0.89 mi 111.03 mi -0.68 % 25.95 mph 260 watts
#149 00:01:15 04:24:13 0.59 mi 111.62 mi -1.61 % 28.16 mph 243 watts
#150 00:01:42 04:25:56 0.74 mi 112.36 mi -0.19 % 26.00 mph 265 watts
Totals 04:25:56 04:25:56 112.40 mi 112.40 mi NA 25.36 mph 272.93 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:21:53 6.48 mi 00:01:41 0.50 mi 4.09 % 18.20 mph 331 watts
All Cats 13 00:21:53 6.48 mi 00:01:41 0.50 mi 4.09 % 18.20 mph 331 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:11 1.23 mi 00:01:57 0.62 mi 18.96 mph 318 watts 3.14 % 103 ft Cat4
#2 00:16:41 6.94 mi 00:01:47 0.46 mi 15.57 mph 335 watts 4.83 % 118 ft Cat4
#3 00:41:18 16.91 mi 00:01:23 0.40 mi 17.14 mph 323 watts 3.59 % 75 ft Cat4
#4 01:21:24 33.91 mi 00:00:57 0.30 mi 19.14 mph 334 watts 4.37 % 70 ft Cat4
#5 01:31:22 38.16 mi 00:01:08 0.36 mi 18.73 mph 331 watts 4.21 % 79 ft Cat4
#6 01:35:41 39.90 mi 00:00:42 0.27 mi 23.24 mph 324 watts 3.43 % 49 ft Cat4
#7 01:44:33 43.71 mi 00:00:44 0.20 mi 16.10 mph 395 watts 6.31 % 67 ft Cat4
#8 01:47:26 44.86 mi 00:01:18 0.43 mi 19.60 mph 318 watts 3.15 % 71 ft Cat4
#9 03:03:26 77.99 mi 00:03:10 0.83 mi 15.69 mph 338 watts 5.10 % 223 ft Cat4
#10 03:13:02 81.83 mi 00:01:34 0.50 mi 19.14 mph 324 watts 3.73 % 99 ft Cat4
#11 03:18:18 84.05 mi 00:02:15 0.75 mi 19.93 mph 312 watts 3.10 % 123 ft Cat4
#12 03:39:21 93.06 mi 00:03:39 1.02 mi 16.69 mph 329 watts 3.86 % 208 ft Cat4
#13 03:55:00 99.49 mi 00:01:13 0.34 mi 16.65 mph 325 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 04:25:56
Avg. Speed 25.36 mph
Avg. Power 331 watts
Watts/Kg 4.42
Normalized Power® 278.31 watts
Variability Index 0.84
Intensity Factor® 0.77
Training Stress Score® 264
Work 4355 kJ
Weighted Grade 0.31%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 4.78 °
Avg. CdA 0.2234
Avg. Crr 0.00350
Course 2016 Ironman World Championship
Classification Rolling
Bike Canyon (Kona)
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