0
0
0

Total :

Adjusted Time:

Adjusted 0° Yaw CdA:

(racing)

(climbing)

You or your coach could leave notes here about this specific race plan. For example you might want to remind yourself not to over do it on the way out since the Advanced Weather shows some steady head winds on the return back to Kailua.
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:24 00:03:24 1.17 mi 1.17 mi +0.67 % 20.65 mph 192 watts
#2 00:00:10 00:03:34 0.06 mi 1.23 mi +0.49 % 21.50 mph 191 watts
#3 00:02:50 00:06:25 0.62 mi 1.85 mi +3.14 % 13.04 mph 219 watts
#4 00:00:20 00:06:46 0.09 mi 1.94 mi +0.80 % 15.19 mph 198 watts
#5 00:00:12 00:06:58 0.07 mi 2.01 mi -2.16 % 18.68 mph 156 watts
#6 00:00:37 00:07:36 0.31 mi 2.32 mi -5.71 % 29.66 mph 116 watts
#7 00:01:25 00:09:02 0.52 mi 2.84 mi -0.66 % 21.93 mph 178 watts
#8 00:07:24 00:16:26 1.81 mi 4.65 mi +2.28 % 14.68 mph 216 watts
#9 00:03:28 00:19:55 1.76 mi 6.41 mi -2.31 % 30.40 mph 144 watts
#10 00:01:13 00:21:08 0.53 mi 6.94 mi +0.07 % 25.79 mph 182 watts
#11 00:02:19 00:23:27 0.46 mi 7.40 mi +4.83 % 12.01 mph 232 watts
#12 00:01:26 00:24:54 0.67 mi 8.07 mi -2.55 % 27.84 mph 139 watts
#13 00:00:29 00:25:24 0.22 mi 8.29 mi +0.85 % 26.72 mph 194 watts
#14 00:04:17 00:29:42 1.80 mi 10.09 mi -0.41 % 25.06 mph 173 watts
#15 00:06:40 00:36:22 2.44 mi 12.53 mi +0.62 % 21.97 mph 192 watts
#16 00:02:16 00:38:39 0.81 mi 13.34 mi +0.78 % 21.37 mph 193 watts
#17 00:08:40 00:47:19 3.44 mi 16.78 mi +0.01 % 23.80 mph 180 watts
#18 00:00:20 00:47:39 0.13 mi 16.91 mi +1.03 % 22.51 mph 197 watts
#19 00:01:41 00:49:21 0.40 mi 17.31 mi +3.59 % 14.14 mph 226 watts
#20 00:03:26 00:52:47 1.17 mi 18.48 mi +0.79 % 20.43 mph 194 watts
#21 00:01:35 00:54:23 0.66 mi 19.14 mi -0.76 % 25.05 mph 166 watts
#22 00:00:31 00:54:55 0.30 mi 19.44 mi -5.13 % 34.06 mph 111 watts
#23 00:02:01 00:56:56 0.80 mi 20.24 mi +0.66 % 23.77 mph 191 watts
#24 00:02:24 00:59:21 0.84 mi 21.08 mi +0.55 % 21.02 mph 191 watts
#25 00:03:51 01:03:12 1.11 mi 22.19 mi +1.95 % 17.27 mph 211 watts
#26 00:00:17 01:03:30 0.08 mi 22.27 mi +2.34 % 16.62 mph 215 watts
#27 00:01:16 01:04:47 0.55 mi 22.82 mi -1.76 % 25.69 mph 154 watts
#28 00:05:30 01:10:18 2.07 mi 24.89 mi +0.20 % 22.55 mph 185 watts
#29 00:01:01 01:11:19 0.54 mi 25.43 mi -3.67 % 31.66 mph 127 watts
#30 00:00:42 01:12:02 0.43 mi 25.86 mi -4.19 % 36.41 mph 122 watts
#31 00:03:53 01:15:55 1.66 mi 27.52 mi -0.46 % 25.67 mph 174 watts
#32 00:00:32 01:16:27 0.19 mi 27.71 mi +1.69 % 20.95 mph 207 watts
#33 00:01:51 01:18:18 0.84 mi 28.55 mi -1.74 % 27.15 mph 153 watts
#34 00:02:38 01:20:56 0.89 mi 29.44 mi +1.30 % 20.19 mph 202 watts
#35 00:00:38 01:21:35 0.21 mi 29.65 mi +0.81 % 19.91 mph 195 watts
#36 00:03:45 01:25:20 1.51 mi 31.16 mi -0.47 % 24.14 mph 175 watts
#37 00:04:10 01:29:31 1.31 mi 32.47 mi +1.27 % 18.80 mph 202 watts
#38 00:00:27 01:29:58 0.13 mi 32.60 mi +2.34 % 16.89 mph 216 watts
#39 00:03:36 01:33:35 1.29 mi 33.89 mi +0.04 % 21.49 mph 184 watts
#40 00:01:26 01:35:02 0.30 mi 34.19 mi +4.37 % 12.63 mph 229 watts
#41 00:01:26 01:36:28 0.69 mi 34.88 mi -3.36 % 28.73 mph 135 watts
#42 00:01:32 01:38:01 0.48 mi 35.36 mi +2.93 % 18.67 mph 258 watts
#43 00:00:20 01:38:21 0.08 mi 35.44 mi +3.93 % 13.73 mph 227 watts
#44 00:00:54 01:39:16 0.38 mi 35.82 mi -2.57 % 24.76 mph 145 watts
#45 00:01:00 01:40:17 0.36 mi 36.18 mi +1.23 % 21.54 mph 202 watts
#46 00:01:44 01:42:01 0.46 mi 36.64 mi +2.48 % 15.83 mph 216 watts
#47 00:00:57 01:42:59 0.49 mi 37.13 mi -4.34 % 30.31 mph 123 watts
#48 00:01:29 01:44:29 0.52 mi 37.65 mi +1.58 % 20.96 mph 207 watts
#49 00:00:38 01:45:07 0.13 mi 37.78 mi +5.05 % 12.05 mph 233 watts
#50 00:00:58 01:46:06 0.36 mi 38.14 mi -1.44 % 22.02 mph 159 watts
#51 00:01:36 01:47:42 0.36 mi 38.50 mi +4.21 % 13.39 mph 229 watts
#52 00:02:11 01:49:53 0.66 mi 39.16 mi +1.18 % 17.98 mph 201 watts
#53 00:01:15 01:51:09 0.54 mi 39.70 mi -1.81 % 25.92 mph 154 watts
#54 00:00:21 01:51:31 0.19 mi 39.89 mi -3.76 % 30.83 mph 131 watts
#55 00:00:54 01:52:25 0.27 mi 40.16 mi +3.43 % 17.84 mph 222 watts
#56 00:01:32 01:53:58 0.84 mi 41.00 mi -4.68 % 32.81 mph 121 watts
#57 00:01:13 01:55:11 0.58 mi 41.58 mi -1.16 % 28.59 mph 165 watts
#58 00:03:30 01:58:42 1.25 mi 42.83 mi +0.43 % 21.42 mph 189 watts
#59 00:00:45 01:59:27 0.10 mi 42.93 mi +9.33 % 8.30 mph 243 watts
#60 00:02:22 02:01:50 0.76 mi 43.69 mi +0.48 % 19.16 mph 190 watts
#61 00:01:10 02:03:00 0.20 mi 43.89 mi +6.31 % 10.22 mph 237 watts
#62 00:02:24 02:05:25 0.95 mi 44.84 mi -1.05 % 23.66 mph 166 watts
#63 00:01:41 02:07:06 0.43 mi 45.27 mi +3.15 % 15.03 mph 221 watts
#64 00:02:45 02:09:52 1.04 mi 46.31 mi -0.53 % 22.69 mph 175 watts
#65 00:00:39 02:10:31 0.25 mi 46.56 mi -0.13 % 22.75 mph 182 watts
#66 00:02:58 02:13:30 0.83 mi 47.39 mi +2.04 % 16.69 mph 212 watts
#67 00:01:15 02:14:45 0.55 mi 47.94 mi -2.35 % 26.08 mph 147 watts
#68 00:04:08 02:18:54 1.42 mi 49.36 mi +0.61 % 20.60 mph 193 watts
#69 00:00:33 02:19:27 0.13 mi 49.49 mi +4.30 % 13.74 mph 227 watts
#70 00:02:29 02:21:57 1.08 mi 50.57 mi -2.00 % 25.93 mph 154 watts
#71 00:03:00 02:24:57 1.02 mi 51.59 mi +0.72 % 20.36 mph 197 watts
#72 00:03:18 02:28:15 1.26 mi 52.85 mi -0.82 % 22.98 mph 172 watts
#73 00:00:47 02:29:02 0.28 mi 53.13 mi +0.41 % 20.99 mph 191 watts
#74 00:06:49 02:35:52 1.50 mi 54.63 mi +2.63 % 13.21 mph 214 watts
#75 00:00:31 02:36:23 0.10 mi 54.73 mi +4.30 % 11.18 mph 227 watts
#76 00:07:55 02:44:19 2.17 mi 56.90 mi +1.33 % 16.45 mph 205 watts
#77 00:02:09 02:46:28 0.48 mi 57.38 mi +2.55 % 13.30 mph 215 watts
#78 00:05:37 02:52:06 1.72 mi 59.10 mi +0.63 % 18.36 mph 195 watts
#79 00:00:37 02:52:43 0.29 mi 59.39 mi -4.33 % 27.98 mph 131 watts
#80 00:00:17 02:53:01 0.11 mi 59.50 mi +3.87 % 23.06 mph 224 watts
#81 00:01:20 02:54:21 0.35 mi 59.85 mi +2.39 % 15.60 mph 218 watts
#82 00:04:08 02:58:29 1.74 mi 61.59 mi -0.60 % 25.15 mph 169 watts
#83 00:01:05 02:59:35 0.53 mi 62.12 mi -2.36 % 29.01 mph 148 watts
#84 00:04:42 03:04:18 2.11 mi 64.23 mi -1.33 % 26.81 mph 163 watts
#85 00:03:14 03:07:33 1.66 mi 65.89 mi -2.69 % 30.59 mph 144 watts
#86 00:00:22 03:07:55 0.18 mi 66.07 mi -1.01 % 28.42 mph 169 watts
#87 00:03:51 03:11:47 1.31 mi 67.38 mi +0.70 % 20.29 mph 195 watts
#88 00:02:26 03:14:13 0.97 mi 68.35 mi -0.85 % 24.01 mph 171 watts
#89 00:03:58 03:18:12 1.10 mi 69.45 mi +2.10 % 16.63 mph 213 watts
#90 00:00:16 03:18:28 0.08 mi 69.53 mi +1.64 % 16.56 mph 208 watts
#91 00:03:44 03:22:13 1.52 mi 71.05 mi -0.98 % 24.34 mph 169 watts
#92 00:01:45 03:23:59 0.51 mi 71.56 mi +2.64 % 17.26 mph 245 watts
#93 00:01:46 03:25:45 0.79 mi 72.35 mi -2.20 % 26.62 mph 150 watts
#94 00:00:10 03:25:55 0.08 mi 72.43 mi -1.20 % 27.79 mph 167 watts
#95 00:00:46 03:26:42 0.28 mi 72.71 mi +0.71 % 21.60 mph 195 watts
#96 00:02:37 03:29:19 0.85 mi 73.56 mi +0.79 % 19.50 mph 195 watts
#97 00:00:14 03:29:33 0.08 mi 73.64 mi +0.24 % 19.98 mph 187 watts
#98 00:00:54 03:30:27 0.42 mi 74.06 mi -3.01 % 28.08 mph 138 watts
#99 00:00:08 03:30:36 0.07 mi 74.13 mi -4.22 % 32.00 mph 126 watts
#100 00:02:51 03:33:27 0.93 mi 75.06 mi +1.28 % 19.59 mph 202 watts
#101 00:00:20 03:33:48 0.16 mi 75.22 mi -6.18 % 28.32 mph 110 watts
#102 00:00:06 03:33:55 0.06 mi 75.28 mi -6.61 % 36.56 mph 107 watts
#103 00:01:53 03:35:49 0.82 mi 76.10 mi -0.64 % 25.91 mph 173 watts
#104 00:00:42 03:36:31 0.27 mi 76.37 mi -0.28 % 23.11 mph 180 watts
#105 00:02:27 03:38:58 1.04 mi 77.41 mi -1.15 % 25.24 mph 166 watts
#106 00:01:42 03:40:41 0.57 mi 77.98 mi +1.05 % 19.98 mph 200 watts
#107 00:04:45 03:45:27 0.83 mi 78.81 mi +5.10 % 10.47 mph 231 watts
#108 00:00:39 03:46:06 0.26 mi 79.07 mi -3.27 % 23.31 mph 138 watts
#109 00:02:23 03:48:30 0.71 mi 79.78 mi +1.87 % 17.80 mph 210 watts
#110 00:00:14 03:48:44 0.07 mi 79.85 mi +1.34 % 16.87 mph 204 watts
#111 00:01:35 03:50:20 0.57 mi 80.42 mi -0.37 % 21.53 mph 179 watts
#112 00:00:41 03:51:01 0.38 mi 80.80 mi -5.83 % 33.52 mph 111 watts
#113 00:01:08 03:52:10 0.42 mi 81.22 mi +1.52 % 21.98 mph 206 watts
#114 00:01:24 03:53:35 0.60 mi 81.82 mi -2.01 % 25.50 mph 155 watts
#115 00:02:17 03:55:53 0.50 mi 82.32 mi +3.73 % 13.07 mph 224 watts
#116 00:01:14 03:57:07 0.50 mi 82.82 mi -2.26 % 24.09 mph 152 watts
#117 00:00:43 03:57:51 0.31 mi 83.13 mi -1.25 % 25.30 mph 169 watts
#118 00:01:15 03:59:07 0.37 mi 83.50 mi +2.57 % 17.51 mph 265 watts
#119 00:01:13 04:00:20 0.54 mi 84.04 mi -3.10 % 26.57 mph 144 watts
#120 00:03:03 04:03:24 0.68 mi 84.72 mi +3.19 % 13.38 mph 220 watts
#121 00:00:18 04:03:42 0.07 mi 84.79 mi +2.28 % 13.54 mph 218 watts
#122 00:00:35 04:04:18 0.26 mi 85.05 mi -5.15 % 26.91 mph 121 watts
#123 00:07:09 04:11:27 2.66 mi 87.71 mi -0.66 % 22.32 mph 179 watts
#124 00:04:42 04:16:09 1.53 mi 89.24 mi +0.26 % 19.54 mph 192 watts
#125 00:00:23 04:16:33 0.14 mi 89.38 mi -1.01 % 21.07 mph 173 watts
#126 00:02:37 04:19:10 1.02 mi 90.40 mi -1.09 % 23.34 mph 172 watts
#127 00:02:44 04:21:55 0.78 mi 91.18 mi +1.52 % 17.11 mph 207 watts
#128 00:00:22 04:22:18 0.10 mi 91.28 mi +1.98 % 15.92 mph 212 watts
#129 00:02:16 04:24:35 0.84 mi 92.12 mi -0.96 % 22.27 mph 172 watts
#130 00:02:57 04:27:32 0.65 mi 92.77 mi +2.61 % 13.15 mph 216 watts
#131 00:00:44 04:28:17 0.26 mi 93.03 mi -2.42 % 21.35 mph 158 watts
#132 00:02:14 04:30:31 0.40 mi 93.43 mi +4.44 % 10.82 mph 227 watts
#133 00:03:25 04:33:57 0.61 mi 94.04 mi +3.48 % 10.77 mph 222 watts
#134 00:08:30 04:42:27 2.55 mi 96.59 mi +0.06 % 18.02 mph 193 watts
#135 00:00:34 04:43:01 0.11 mi 96.70 mi +4.13 % 11.91 mph 225 watts
#136 00:02:59 04:46:01 1.13 mi 97.83 mi -2.01 % 22.58 mph 165 watts
#137 00:02:42 04:48:44 0.92 mi 98.75 mi -0.67 % 20.34 mph 183 watts
#138 00:02:05 04:50:49 0.70 mi 99.45 mi -0.63 % 20.00 mph 184 watts
#139 00:01:32 04:52:22 0.27 mi 99.72 mi +4.77 % 10.29 mph 229 watts
#140 00:00:23 04:52:45 0.07 mi 99.79 mi +2.65 % 11.18 mph 217 watts
#141 00:02:35 04:55:21 0.70 mi 100.49 mi +0.79 % 16.31 mph 201 watts
#142 00:04:24 04:59:45 1.64 mi 102.13 mi -1.47 % 22.35 mph 172 watts
#143 00:00:15 05:00:00 0.09 mi 102.22 mi -0.99 % 22.50 mph 173 watts
#144 00:07:12 05:07:12 2.40 mi 104.62 mi +0.13 % 20.00 mph 188 watts
#145 00:05:02 05:12:14 1.84 mi 106.46 mi -0.51 % 21.88 mph 180 watts
#146 00:06:07 05:18:21 2.39 mi 108.85 mi -0.49 % 23.43 mph 178 watts
#147 00:03:45 05:22:06 1.29 mi 110.14 mi +0.65 % 20.55 mph 194 watts
#148 00:02:13 05:24:20 0.89 mi 111.03 mi -0.68 % 23.91 mph 173 watts
#149 00:01:27 05:25:48 0.59 mi 111.62 mi -1.61 % 24.33 mph 163 watts
#150 00:01:51 05:27:39 0.74 mi 112.36 mi -0.19 % 23.94 mph 175 watts
Totals 05:27:39 05:27:39 112.40 mi 112.40 mi NA 20.58 mph 188.82 watts
Normalized Power®, Training Stress Score® and Intensity Factor® are registered trademarks of TrainingPeaks, LLC.

Race Overview

Distance 112.4 mi
Time 05:27:39
Avg. Speed 20.58 mph
Avg. Power 188.82 w
Normalized Power 193.76 w
Variability Index 1.03
Intensity Factor 0.75
Training Stress Score 305
Watts/Kg 2.52
Avg. Yaw 4.74 °
Avg. CdA 0.2677
Course 2016 Ironman World Championship
Bike Tri Bike
Cheat Sheets Demo Cheat Sheet

File Downloads

Note: All ERG and MRC files are compatible with TrainerRoad, CompuTrainer, iMobileIntervals, perfPRO and PeriPedal.