Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:27 00:03:27 1.17 mi 1.17 mi +0.67 % 20.35 mph 212 watts
#2 00:00:11 00:03:38 0.06 mi 1.23 mi +0.49 % 20.53 mph 214 watts
#3 00:02:11 00:05:49 0.62 mi 1.85 mi +3.14 % 16.96 mph 239 watts
#4 00:00:16 00:06:05 0.09 mi 1.94 mi +0.80 % 18.97 mph 213 watts
#5 00:00:11 00:06:17 0.07 mi 2.01 mi -2.16 % 21.52 mph 174 watts
#6 00:00:34 00:06:51 0.31 mi 2.32 mi -5.71 % 32.19 mph 135 watts
#7 00:01:13 00:08:05 0.52 mi 2.84 mi -0.66 % 25.50 mph 192 watts
#8 00:05:35 00:13:40 1.81 mi 4.65 mi +2.28 % 19.47 mph 229 watts
#9 00:03:55 00:17:36 1.76 mi 6.41 mi -2.31 % 26.87 mph 179 watts
#10 00:01:20 00:18:57 0.53 mi 6.94 mi +0.07 % 23.46 mph 205 watts
#11 00:01:53 00:20:50 0.46 mi 7.40 mi +4.83 % 14.71 mph 278 watts
#12 00:01:29 00:22:20 0.67 mi 8.07 mi -2.55 % 26.82 mph 172 watts
#13 00:00:33 00:22:54 0.22 mi 8.29 mi +0.85 % 23.28 mph 216 watts
#14 00:04:44 00:27:39 1.80 mi 10.09 mi -0.41 % 22.70 mph 200 watts
#15 00:07:09 00:34:49 2.44 mi 12.53 mi +0.62 % 20.47 mph 215 watts
#16 00:02:29 00:37:19 0.81 mi 13.34 mi +0.78 % 19.57 mph 216 watts
#17 00:09:50 00:47:09 3.44 mi 16.78 mi +0.01 % 20.97 mph 209 watts
#18 00:00:23 00:47:32 0.13 mi 16.91 mi +1.03 % 19.83 mph 219 watts
#19 00:01:34 00:49:06 0.40 mi 17.31 mi +3.59 % 15.19 mph 243 watts
#20 00:03:37 00:52:44 1.17 mi 18.48 mi +0.79 % 19.37 mph 217 watts
#21 00:01:46 00:54:31 0.66 mi 19.14 mi -0.76 % 22.44 mph 200 watts
#22 00:00:36 00:55:07 0.30 mi 19.44 mi -5.13 % 29.50 mph 152 watts
#23 00:02:17 00:57:25 0.80 mi 20.24 mi +0.66 % 21.08 mph 216 watts
#24 00:02:21 00:59:46 0.84 mi 21.08 mi +0.55 % 21.47 mph 210 watts
#25 00:03:30 01:03:17 1.11 mi 22.19 mi +1.95 % 18.96 mph 226 watts
#26 00:00:16 01:03:33 0.08 mi 22.27 mi +2.34 % 18.30 mph 230 watts
#27 00:01:18 01:04:52 0.55 mi 22.82 mi -1.76 % 25.15 mph 183 watts
#28 00:05:35 01:10:27 2.07 mi 24.89 mi +0.20 % 22.27 mph 206 watts
#29 00:01:06 01:11:34 0.54 mi 25.43 mi -3.67 % 29.14 mph 163 watts
#30 00:00:49 01:12:23 0.43 mi 25.86 mi -4.19 % 31.20 mph 158 watts
#31 00:04:20 01:16:43 1.66 mi 27.52 mi -0.46 % 23.00 mph 202 watts
#32 00:00:34 01:17:18 0.19 mi 27.71 mi +1.69 % 19.58 mph 226 watts
#33 00:02:02 01:19:20 0.84 mi 28.55 mi -1.74 % 24.60 mph 186 watts
#34 00:02:43 01:22:04 0.89 mi 29.44 mi +1.30 % 19.53 mph 222 watts
#35 00:00:38 01:22:43 0.21 mi 29.65 mi +0.81 % 19.84 mph 214 watts
#36 00:03:56 01:26:39 1.51 mi 31.16 mi -0.47 % 23.03 mph 198 watts
#37 00:03:36 01:30:15 1.31 mi 32.47 mi +1.27 % 21.80 mph 216 watts
#38 00:00:22 01:30:38 0.13 mi 32.60 mi +2.34 % 20.47 mph 230 watts
#39 00:03:12 01:33:50 1.29 mi 33.89 mi +0.04 % 24.22 mph 201 watts
#40 00:01:05 01:34:55 0.30 mi 34.19 mi +4.37 % 16.81 mph 250 watts
#41 00:01:24 01:36:19 0.69 mi 34.88 mi -3.36 % 29.59 mph 160 watts
#42 00:01:27 01:37:47 0.48 mi 35.36 mi +2.93 % 19.66 mph 237 watts
#43 00:00:16 01:38:04 0.08 mi 35.44 mi +3.93 % 16.79 mph 247 watts
#44 00:00:51 01:38:55 0.38 mi 35.82 mi -2.57 % 26.41 mph 170 watts
#45 00:00:57 01:39:53 0.36 mi 36.18 mi +1.23 % 22.53 mph 216 watts
#46 00:01:31 01:41:24 0.46 mi 36.64 mi +2.48 % 18.14 mph 232 watts
#47 00:00:59 01:42:24 0.49 mi 37.13 mi -4.34 % 29.58 mph 155 watts
#48 00:01:27 01:43:51 0.52 mi 37.65 mi +1.58 % 21.38 mph 222 watts
#49 00:00:29 01:44:21 0.13 mi 37.78 mi +5.05 % 15.75 mph 266 watts
#50 00:00:55 01:45:16 0.36 mi 38.14 mi -1.44 % 23.47 mph 184 watts
#51 00:01:18 01:46:35 0.36 mi 38.50 mi +4.21 % 16.31 mph 248 watts
#52 00:01:58 01:48:33 0.66 mi 39.16 mi +1.18 % 19.95 mph 218 watts
#53 00:01:15 01:49:49 0.54 mi 39.70 mi -1.81 % 25.87 mph 181 watts
#54 00:00:22 01:50:12 0.19 mi 39.89 mi -3.76 % 29.20 mph 161 watts
#55 00:00:51 01:51:04 0.27 mi 40.16 mi +3.43 % 18.80 mph 241 watts
#56 00:01:43 01:52:47 0.84 mi 41.00 mi -4.68 % 29.43 mph 159 watts
#57 00:01:21 01:54:08 0.58 mi 41.58 mi -1.16 % 25.78 mph 190 watts
#58 00:03:28 01:57:37 1.25 mi 42.83 mi +0.43 % 21.60 mph 210 watts
#59 00:00:34 01:58:12 0.10 mi 42.93 mi +9.33 % 10.82 mph 264 watts
#60 00:02:15 02:00:27 0.76 mi 43.69 mi +0.48 % 20.23 mph 211 watts
#61 00:00:56 02:01:23 0.20 mi 43.89 mi +6.31 % 12.82 mph 257 watts
#62 00:02:25 02:03:48 0.95 mi 44.84 mi -1.05 % 23.51 mph 191 watts
#63 00:01:29 02:05:18 0.43 mi 45.27 mi +3.15 % 17.18 mph 238 watts
#64 00:02:44 02:08:02 1.04 mi 46.31 mi -0.53 % 22.77 mph 197 watts
#65 00:00:39 02:08:42 0.25 mi 46.56 mi -0.13 % 22.61 mph 204 watts
#66 00:02:42 02:11:25 0.83 mi 47.39 mi +2.04 % 18.29 mph 228 watts
#67 00:01:16 02:12:41 0.55 mi 47.94 mi -2.35 % 25.77 mph 179 watts
#68 00:04:02 02:16:44 1.42 mi 49.36 mi +0.61 % 21.12 mph 213 watts
#69 00:00:28 02:17:12 0.13 mi 49.49 mi +4.30 % 16.29 mph 248 watts
#70 00:02:32 02:19:44 1.08 mi 50.57 mi -2.00 % 25.42 mph 181 watts
#71 00:02:55 02:22:40 1.02 mi 51.59 mi +0.72 % 20.90 mph 214 watts
#72 00:03:12 02:25:53 1.26 mi 52.85 mi -0.82 % 23.59 mph 194 watts
#73 00:00:45 02:26:38 0.28 mi 53.13 mi +0.41 % 21.97 mph 211 watts
#74 00:05:19 02:31:57 1.50 mi 54.63 mi +2.63 % 16.95 mph 234 watts
#75 00:00:23 02:32:21 0.10 mi 54.73 mi +4.30 % 15.10 mph 248 watts
#76 00:06:50 02:39:11 2.17 mi 56.90 mi +1.33 % 19.07 mph 221 watts
#77 00:01:38 02:40:49 0.48 mi 57.38 mi +2.55 % 17.41 mph 232 watts
#78 00:04:50 02:45:40 1.72 mi 59.10 mi +0.63 % 21.32 mph 213 watts
#79 00:00:36 02:46:16 0.29 mi 59.39 mi -4.33 % 29.39 mph 153 watts
#80 00:00:16 02:46:33 0.11 mi 59.50 mi +3.87 % 24.21 mph 244 watts
#81 00:01:09 02:47:42 0.35 mi 59.85 mi +2.39 % 18.14 mph 232 watts
#82 00:04:07 02:51:49 1.74 mi 61.59 mi -0.60 % 25.22 mph 194 watts
#83 00:01:07 02:52:57 0.53 mi 62.12 mi -2.36 % 28.17 mph 173 watts
#84 00:04:41 02:57:38 2.11 mi 64.23 mi -1.33 % 26.99 mph 185 watts
#85 00:03:17 03:00:56 1.66 mi 65.89 mi -2.69 % 30.16 mph 167 watts
#86 00:00:22 03:01:18 0.18 mi 66.07 mi -1.01 % 28.37 mph 186 watts
#87 00:03:26 03:04:45 1.31 mi 67.38 mi +0.70 % 22.76 mph 211 watts
#88 00:02:15 03:07:01 0.97 mi 68.35 mi -0.85 % 25.82 mph 189 watts
#89 00:03:20 03:10:21 1.10 mi 69.45 mi +2.10 % 19.83 mph 226 watts
#90 00:00:13 03:10:35 0.08 mi 69.53 mi +1.64 % 19.76 mph 221 watts
#91 00:03:29 03:14:04 1.52 mi 71.05 mi -0.98 % 26.16 mph 189 watts
#92 00:01:33 03:15:38 0.51 mi 71.56 mi +2.64 % 19.46 mph 234 watts
#93 00:01:40 03:17:18 0.79 mi 72.35 mi -2.20 % 28.22 mph 173 watts
#94 00:00:09 03:17:28 0.08 mi 72.43 mi -1.20 % 29.05 mph 185 watts
#95 00:02:57 03:20:25 1.13 mi 73.56 mi +0.77 % 22.93 mph 210 watts
#96 00:00:12 03:20:38 0.08 mi 73.64 mi +0.24 % 23.02 mph 203 watts
#97 00:00:51 03:21:29 0.42 mi 74.06 mi -3.01 % 29.75 mph 162 watts
#98 00:00:08 03:21:37 0.07 mi 74.13 mi -4.22 % 32.60 mph 152 watts
#99 00:02:28 03:24:06 0.93 mi 75.06 mi +1.28 % 22.64 mph 217 watts
#100 00:00:19 03:24:25 0.16 mi 75.22 mi -6.18 % 30.38 mph 132 watts
#101 00:00:06 03:24:31 0.06 mi 75.28 mi -6.61 % 36.92 mph 131 watts
#102 00:01:47 03:26:19 0.82 mi 76.10 mi -0.64 % 27.45 mph 191 watts
#103 00:00:38 03:26:57 0.27 mi 76.37 mi -0.28 % 25.43 mph 196 watts
#104 00:02:17 03:29:14 1.04 mi 77.41 mi -1.15 % 27.16 mph 185 watts
#105 00:01:29 03:30:44 0.57 mi 77.98 mi +1.05 % 22.90 mph 214 watts
#106 00:03:23 03:34:08 0.83 mi 78.81 mi +5.10 % 14.67 mph 255 watts
#107 00:00:35 03:34:44 0.26 mi 79.07 mi -3.27 % 25.71 mph 162 watts
#108 00:02:03 03:36:47 0.71 mi 79.78 mi +1.87 % 20.71 mph 224 watts
#109 00:00:12 03:36:59 0.07 mi 79.85 mi +1.34 % 19.95 mph 219 watts
#110 00:01:26 03:38:26 0.57 mi 80.42 mi -0.37 % 23.73 mph 196 watts
#111 00:00:40 03:39:07 0.38 mi 80.80 mi -5.83 % 33.74 mph 140 watts
#112 00:01:04 03:40:11 0.42 mi 81.22 mi +1.52 % 23.43 mph 221 watts
#113 00:01:20 03:41:31 0.60 mi 81.82 mi -2.01 % 27.01 mph 178 watts
#114 00:01:47 03:43:19 0.50 mi 82.32 mi +3.73 % 16.73 mph 244 watts
#115 00:01:10 03:44:30 0.50 mi 82.82 mi -2.26 % 25.54 mph 177 watts
#116 00:00:42 03:45:12 0.31 mi 83.13 mi -1.25 % 26.03 mph 189 watts
#117 00:01:10 03:46:23 0.37 mi 83.50 mi +2.57 % 18.65 mph 232 watts
#118 00:01:11 03:47:35 0.54 mi 84.04 mi -3.10 % 27.54 mph 168 watts
#119 00:02:21 03:49:56 0.68 mi 84.72 mi +3.19 % 17.31 mph 237 watts
#120 00:00:14 03:50:11 0.07 mi 84.79 mi +2.28 % 17.07 mph 230 watts
#121 00:00:33 03:50:44 0.26 mi 85.05 mi -5.15 % 28.54 mph 145 watts
#122 00:06:31 03:57:16 2.66 mi 87.71 mi -0.66 % 24.49 mph 196 watts
#123 00:04:08 04:01:24 1.53 mi 89.24 mi +0.26 % 22.21 mph 206 watts
#124 00:00:20 04:01:45 0.14 mi 89.38 mi -1.01 % 23.50 mph 192 watts
#125 00:02:27 04:04:13 1.02 mi 90.40 mi -1.09 % 24.93 mph 190 watts
#126 00:02:22 04:06:35 0.78 mi 91.18 mi +1.52 % 19.86 mph 222 watts
#127 00:00:19 04:06:54 0.10 mi 91.28 mi +1.98 % 18.95 mph 227 watts
#128 00:02:06 04:09:00 0.84 mi 92.12 mi -0.96 % 24.07 mph 192 watts
#129 00:02:24 04:11:24 0.65 mi 92.77 mi +2.61 % 16.19 mph 236 watts
#130 00:00:42 04:12:06 0.26 mi 93.03 mi -2.42 % 22.63 mph 184 watts
#131 00:01:36 04:13:43 0.40 mi 93.43 mi +4.44 % 15.03 mph 267 watts
#132 00:02:26 04:16:09 0.61 mi 94.04 mi +3.48 % 15.13 mph 244 watts
#133 00:06:59 04:23:09 2.55 mi 96.59 mi +0.06 % 21.90 mph 210 watts
#134 00:00:23 04:23:33 0.11 mi 96.70 mi +4.13 % 17.24 mph 247 watts
#135 00:02:34 04:26:07 1.13 mi 97.83 mi -2.01 % 26.28 mph 179 watts
#136 00:02:14 04:28:21 0.92 mi 98.75 mi -0.67 % 24.61 mph 198 watts
#137 00:01:49 04:30:11 0.70 mi 99.45 mi -0.63 % 22.88 mph 201 watts
#138 00:01:02 04:31:14 0.27 mi 99.72 mi +4.77 % 15.24 mph 276 watts
#139 00:00:17 04:31:31 0.07 mi 99.79 mi +2.65 % 15.29 mph 237 watts
#140 00:02:12 04:33:44 0.70 mi 100.49 mi +0.79 % 19.11 mph 218 watts
#141 00:04:13 04:37:57 1.64 mi 102.13 mi -1.47 % 23.31 mph 192 watts
#142 00:00:14 04:38:11 0.09 mi 102.22 mi -0.99 % 23.60 mph 196 watts
#143 00:06:49 04:45:01 2.40 mi 104.62 mi +0.13 % 21.07 mph 208 watts
#144 00:04:57 04:49:58 1.84 mi 106.46 mi -0.51 % 22.25 mph 203 watts
#145 00:06:22 04:56:20 2.39 mi 108.85 mi -0.49 % 22.50 mph 201 watts
#146 00:03:46 05:00:07 1.29 mi 110.14 mi +0.65 % 20.41 mph 214 watts
#147 00:02:20 05:02:27 0.89 mi 111.03 mi -0.68 % 22.86 mph 200 watts
#148 00:01:28 05:03:55 0.59 mi 111.62 mi -1.61 % 24.29 mph 188 watts
#149 00:01:54 05:05:50 0.74 mi 112.36 mi -0.19 % 23.21 mph 202 watts
Totals 05:05:50 05:05:50 112.40 mi 112.40 mi NA 22.05 mph 207.73 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:24:31 6.48 mi 00:01:53 0.50 mi 4.09 % 15.99 mph 249 watts
All Cats 13 00:24:31 6.48 mi 00:01:53 0.50 mi 4.09 % 15.99 mph 249 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:38 1.23 mi 00:02:11 0.62 mi 16.96 mph 239 watts 3.14 % 103 ft Cat4
#2 00:18:57 6.94 mi 00:01:53 0.46 mi 14.71 mph 278 watts 4.83 % 118 ft Cat4
#3 00:47:32 16.91 mi 00:01:34 0.40 mi 15.19 mph 243 watts 3.59 % 75 ft Cat4
#4 01:33:50 33.91 mi 00:01:05 0.30 mi 16.81 mph 250 watts 4.37 % 70 ft Cat4
#5 01:45:16 38.16 mi 00:01:18 0.36 mi 16.31 mph 248 watts 4.21 % 79 ft Cat4
#6 01:50:12 39.90 mi 00:00:51 0.27 mi 18.80 mph 241 watts 3.43 % 49 ft Cat4
#7 02:00:27 43.71 mi 00:00:56 0.20 mi 12.82 mph 257 watts 6.31 % 67 ft Cat4
#8 02:03:48 44.86 mi 00:01:29 0.43 mi 17.18 mph 238 watts 3.15 % 71 ft Cat4
#9 03:30:44 77.99 mi 00:03:23 0.83 mi 14.67 mph 255 watts 5.10 % 223 ft Cat4
#10 03:41:31 81.83 mi 00:01:47 0.50 mi 16.73 mph 244 watts 3.73 % 99 ft Cat4
#11 03:47:35 84.05 mi 00:02:36 0.75 mi 17.29 mph 234 watts 3.10 % 123 ft Cat4
#12 04:12:06 93.06 mi 00:04:03 1.02 mi 15.09 mph 256 watts 3.86 % 208 ft Cat4
#13 04:30:11 99.49 mi 00:01:19 0.34 mi 15.25 mph 257 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 05:05:50
Avg. Speed 22.05 mph
Avg. Power 249 watts
Watts/Kg 4.57
Normalized Power® 211.26 watts
Variability Index 0.85
Intensity Factor® 0.77
Training Stress Score® 302
Work 3812 kJ
Weighted Grade 0.3%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 5.42 °
Avg. CdA 0.2649
Avg. Crr 0.00340
Course 2016 Ironman World Championship
Classification Rolling
Bike Cervelo (Kona)
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