Power Plan

Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:06:11 00:06:11 1.87 mi 1.87 mi 0.00 % 18.12 mph 165 watts
#2 00:06:43 00:12:54 2.16 mi 4.03 mi 0.00 % 19.27 mph 162 watts
#3 00:02:26 00:15:21 0.80 mi 4.83 mi 0.00 % 19.57 mph 160 watts
#4 00:00:23 00:15:44 0.10 mi 4.93 mi 0.00 % 14.56 mph 200 watts
#5 00:02:40 00:18:24 0.36 mi 5.29 mi 0.00 % 8.01 mph 208 watts
#6 00:02:18 00:20:43 0.95 mi 6.24 mi 0.00 % 24.51 mph 128 watts
#7 00:03:24 00:24:08 1.12 mi 7.36 mi 0.00 % 19.62 mph 159 watts
#8 00:03:27 00:27:35 1.12 mi 8.48 mi 0.00 % 19.37 mph 162 watts
#9 00:03:45 00:31:21 0.91 mi 9.39 mi 0.00 % 14.52 mph 205 watts
#10 00:00:49 00:32:11 0.39 mi 9.78 mi 0.00 % 28.22 mph 94 watts
#11 00:00:42 00:32:53 0.26 mi 10.04 mi 0.00 % 21.79 mph 139 watts
#12 00:01:47 00:34:41 0.64 mi 10.68 mi 0.00 % 21.34 mph 160 watts
#13 00:05:53 00:40:34 2.06 mi 12.74 mi 0.00 % 20.98 mph 160 watts
#14 00:04:46 00:45:21 1.73 mi 14.47 mi 0.00 % 21.74 mph 154 watts
#15 00:03:14 00:48:36 1.01 mi 15.48 mi 0.00 % 18.74 mph 172 watts
#16 00:01:37 00:50:14 0.64 mi 16.12 mi 0.00 % 23.42 mph 139 watts
#17 00:02:28 00:52:42 0.54 mi 16.66 mi 0.00 % 13.14 mph 196 watts
#18 00:01:55 00:54:37 0.81 mi 17.47 mi 0.00 % 25.24 mph 129 watts
#19 00:03:44 00:58:22 1.29 mi 18.76 mi 0.00 % 20.73 mph 161 watts
#20 00:02:23 01:00:46 0.19 mi 18.95 mi 0.00 % 4.66 mph 211 watts
#21 00:01:50 01:02:36 0.47 mi 19.42 mi 0.00 % 15.30 mph 176 watts
#22 00:04:01 01:06:37 0.17 mi 19.59 mi 0.00 % 2.51 mph 212 watts
#23 00:00:15 01:06:53 0.11 mi 19.70 mi 0.00 % 24.76 mph 0 watts
#24 00:01:35 01:08:28 0.17 mi 19.87 mi 0.00 % 6.47 mph 212 watts
#25 00:00:32 01:09:00 0.17 mi 20.04 mi 0.00 % 19.04 mph 108 watts
#26 00:03:57 01:12:57 0.19 mi 20.23 mi 0.00 % 2.94 mph 209 watts
#27 00:00:15 01:13:13 0.08 mi 20.31 mi 0.00 % 18.91 mph 0 watts
#28 00:05:08 01:18:21 1.90 mi 22.21 mi 0.00 % 22.16 mph 154 watts
#29 00:00:53 01:19:14 0.35 mi 22.56 mi 0.00 % 23.89 mph 136 watts
#30 00:00:36 01:19:51 0.28 mi 22.84 mi 0.00 % 27.05 mph 114 watts
#31 00:00:38 01:20:29 0.45 mi 23.29 mi 0.00 % 41.52 mph 70 watts
#32 00:00:15 01:20:45 0.11 mi 23.40 mi 0.00 % 25.55 mph 211 watts
#33 00:00:12 01:20:57 0.11 mi 23.51 mi 0.00 % 31.31 mph 0 watts
#34 00:01:26 01:22:24 0.66 mi 24.17 mi 0.00 % 27.54 mph 149 watts
#35 00:00:31 01:22:55 0.19 mi 24.36 mi 0.00 % 21.90 mph 145 watts
#36 00:05:16 01:28:11 0.98 mi 25.34 mi 0.00 % 11.11 mph 198 watts
#37 00:02:10 01:30:21 0.13 mi 25.47 mi 0.00 % 3.72 mph 210 watts
#38 00:01:58 01:32:20 0.74 mi 26.21 mi 0.00 % 22.48 mph 134 watts
#39 00:02:57 01:35:17 0.26 mi 26.47 mi 0.00 % 5.23 mph 212 watts
#40 00:02:40 01:37:58 0.66 mi 27.13 mi 0.00 % 14.81 mph 181 watts
#41 00:05:09 01:43:07 1.82 mi 28.95 mi 0.00 % 21.15 mph 153 watts
#42 00:01:45 01:44:52 0.71 mi 29.66 mi 0.00 % 24.28 mph 138 watts
#43 00:09:41 01:54:34 2.20 mi 31.86 mi 0.00 % 13.59 mph 191 watts
#44 00:00:23 01:54:58 0.16 mi 32.02 mi 0.00 % 23.69 mph 97 watts
#45 00:02:18 01:57:17 0.89 mi 32.91 mi 0.00 % 23.03 mph 154 watts
#46 00:00:51 01:58:08 0.51 mi 33.42 mi 0.00 % 35.58 mph 90 watts
#47 00:01:10 01:59:19 0.24 mi 33.66 mi 0.00 % 12.48 mph 209 watts
#48 00:00:23 01:59:42 0.11 mi 33.77 mi 0.00 % 16.05 mph 132 watts
#49 00:04:56 02:04:39 1.43 mi 35.20 mi 0.00 % 17.34 mph 173 watts
#50 00:00:37 02:05:16 0.09 mi 35.29 mi 0.00 % 8.37 mph 209 watts
#51 00:03:24 02:08:41 1.34 mi 36.63 mi 0.00 % 23.59 mph 139 watts
#52 00:00:16 02:08:57 0.09 mi 36.72 mi 0.00 % 20.88 mph 208 watts
#53 00:00:19 02:09:16 0.19 mi 36.91 mi 0.00 % 35.42 mph 0 watts
#54 00:01:32 02:10:49 0.12 mi 37.03 mi 0.00 % 4.82 mph 215 watts
#55 00:00:22 02:11:12 0.12 mi 37.15 mi 0.00 % 19.06 mph 87 watts
#56 00:02:24 02:13:36 0.31 mi 37.46 mi 0.00 % 7.83 mph 210 watts
#57 00:03:05 02:16:41 0.91 mi 38.37 mi 0.00 % 17.61 mph 167 watts
#58 00:00:54 02:17:36 0.17 mi 38.54 mi 0.00 % 10.94 mph 205 watts
#59 00:04:40 02:22:17 2.17 mi 40.71 mi 0.00 % 27.82 mph 123 watts
#60 00:02:29 02:24:46 0.73 mi 41.44 mi 0.00 % 17.53 mph 182 watts
#61 00:07:06 02:31:53 2.37 mi 43.81 mi 0.00 % 20.01 mph 163 watts
#62 00:00:30 02:32:24 0.29 mi 44.10 mi 0.00 % 33.70 mph 82 watts
#63 00:02:06 02:34:30 0.80 mi 44.90 mi 0.00 % 22.81 mph 164 watts
#64 00:00:11 02:34:41 0.12 mi 45.02 mi 0.00 % 36.00 mph 0 watts
#65 00:02:11 02:36:53 1.20 mi 46.22 mi 0.00 % 32.83 mph 118 watts
#66 00:00:46 02:37:39 0.33 mi 46.55 mi 0.00 % 26.11 mph 145 watts
#67 00:01:14 02:38:54 0.28 mi 46.83 mi 0.00 % 13.51 mph 198 watts
#68 00:02:42 02:41:36 0.16 mi 46.99 mi 0.00 % 3.51 mph 211 watts
#69 00:00:14 02:41:51 0.09 mi 47.08 mi 0.00 % 23.34 mph 0 watts
#70 00:04:42 02:46:33 0.42 mi 47.50 mi 0.00 % 5.35 mph 212 watts
#71 00:02:57 02:49:30 0.67 mi 48.17 mi 0.00 % 13.54 mph 193 watts
#72 00:06:03 02:55:34 1.90 mi 50.07 mi 0.00 % 18.75 mph 168 watts
#73 00:00:50 02:56:24 0.07 mi 50.14 mi 0.00 % 5.37 mph 213 watts
#74 00:00:16 02:56:41 0.17 mi 50.31 mi 0.00 % 35.31 mph 0 watts
#75 00:00:18 02:57:00 0.17 mi 50.48 mi 0.00 % 32.35 mph 202 watts
#76 00:00:22 02:57:22 0.20 mi 50.68 mi 0.00 % 31.74 mph 0 watts
#77 00:00:48 02:58:11 0.10 mi 50.78 mi 0.00 % 7.43 mph 210 watts
#78 00:00:12 02:58:23 0.12 mi 50.90 mi 0.00 % 34.47 mph 0 watts
#79 00:00:05 02:58:28 0.07 mi 50.97 mi 0.00 % 46.90 mph 108 watts
#80 00:01:01 02:59:29 0.44 mi 51.41 mi 0.00 % 25.81 mph 155 watts
#81 00:00:17 02:59:47 0.19 mi 51.60 mi 0.00 % 38.32 mph 0 watts
#82 00:03:28 03:03:16 1.32 mi 52.92 mi 0.00 % 22.70 mph 162 watts
#83 00:03:20 03:06:37 0.80 mi 53.72 mi 0.00 % 14.27 mph 190 watts
#84 00:01:07 03:07:45 0.51 mi 54.23 mi 0.00 % 27.05 mph 114 watts
#85 00:02:12 03:09:57 0.67 mi 54.90 mi 0.00 % 18.25 mph 180 watts
#86 00:02:54 03:12:51 1.02 mi 55.92 mi 0.00 % 21.14 mph 150 watts
#87 00:05:25 03:18:17 1.69 mi 57.61 mi 0.00 % 18.67 mph 166 watts
#88 00:06:43 03:25:00 2.16 mi 59.77 mi 0.00 % 19.26 mph 162 watts
#89 00:01:48 03:26:48 0.60 mi 60.37 mi 0.00 % 19.88 mph 159 watts
#90 00:01:00 03:27:48 0.29 mi 60.66 mi 0.00 % 17.02 mph 180 watts
#91 00:02:44 03:30:33 0.37 mi 61.03 mi 0.00 % 8.06 mph 201 watts
#92 00:02:19 03:32:52 0.95 mi 61.98 mi 0.00 % 24.41 mph 126 watts
#93 00:03:25 03:36:18 1.12 mi 63.10 mi 0.00 % 19.63 mph 160 watts
#94 00:03:27 03:39:45 1.12 mi 64.22 mi 0.00 % 19.46 mph 163 watts
#95 00:03:45 03:43:31 0.91 mi 65.13 mi 0.00 % 14.52 mph 205 watts
#96 00:00:49 03:44:21 0.39 mi 65.52 mi 0.00 % 28.22 mph 94 watts
#97 00:00:42 03:45:03 0.26 mi 65.78 mi 0.00 % 21.79 mph 139 watts
#98 00:01:47 03:46:51 0.64 mi 66.42 mi 0.00 % 21.34 mph 160 watts
#99 00:05:53 03:52:44 2.06 mi 68.48 mi 0.00 % 20.98 mph 160 watts
#100 00:04:46 03:57:31 1.73 mi 70.21 mi 0.00 % 21.74 mph 154 watts
#101 00:03:14 04:00:46 1.01 mi 71.22 mi 0.00 % 18.74 mph 172 watts
#102 00:01:37 04:02:24 0.64 mi 71.86 mi 0.00 % 23.42 mph 139 watts
#103 00:02:28 04:04:52 0.54 mi 72.40 mi 0.00 % 13.14 mph 196 watts
#104 00:01:55 04:06:47 0.81 mi 73.21 mi 0.00 % 25.24 mph 129 watts
#105 00:03:44 04:10:32 1.29 mi 74.50 mi 0.00 % 20.73 mph 161 watts
#106 00:02:23 04:12:56 0.19 mi 74.69 mi 0.00 % 4.66 mph 211 watts
#107 00:01:50 04:14:46 0.47 mi 75.16 mi 0.00 % 15.30 mph 176 watts
#108 00:04:01 04:18:47 0.17 mi 75.33 mi 0.00 % 2.51 mph 212 watts
#109 00:00:15 04:19:03 0.11 mi 75.44 mi 0.00 % 24.76 mph 0 watts
#110 00:01:35 04:20:38 0.17 mi 75.61 mi 0.00 % 6.47 mph 212 watts
#111 00:00:32 04:21:10 0.17 mi 75.78 mi 0.00 % 19.04 mph 108 watts
#112 00:03:57 04:25:07 0.19 mi 75.97 mi 0.00 % 2.94 mph 209 watts
#113 00:00:15 04:25:23 0.08 mi 76.05 mi 0.00 % 18.91 mph 0 watts
#114 00:05:08 04:30:31 1.90 mi 77.95 mi 0.00 % 22.16 mph 154 watts
#115 00:01:26 04:31:58 0.63 mi 78.58 mi 0.00 % 25.97 mph 126 watts
#116 00:00:38 04:32:37 0.45 mi 79.03 mi 0.00 % 41.52 mph 70 watts
#117 00:00:14 04:32:51 0.10 mi 79.13 mi 0.00 % 24.68 mph 210 watts
#118 00:00:13 04:33:05 0.12 mi 79.25 mi 0.00 % 31.19 mph 0 watts
#119 00:00:29 04:33:34 0.31 mi 79.56 mi 0.00 % 37.88 mph 123 watts
#120 00:01:02 04:34:37 0.35 mi 79.91 mi 0.00 % 20.29 mph 173 watts
#121 00:00:36 04:35:13 0.20 mi 80.11 mi 0.00 % 19.75 mph 148 watts
#122 00:05:14 04:40:27 0.97 mi 81.08 mi 0.00 % 11.07 mph 200 watts
#123 00:02:10 04:42:37 0.13 mi 81.21 mi 0.00 % 3.72 mph 210 watts
#124 00:01:58 04:44:36 0.74 mi 81.95 mi 0.00 % 22.48 mph 134 watts
#125 00:02:57 04:47:33 0.26 mi 82.21 mi 0.00 % 5.23 mph 212 watts
#126 00:02:40 04:50:14 0.66 mi 82.87 mi 0.00 % 14.81 mph 181 watts
#127 00:05:09 04:55:23 1.82 mi 84.69 mi 0.00 % 21.15 mph 153 watts
#128 00:01:45 04:57:09 0.71 mi 85.40 mi 0.00 % 24.28 mph 138 watts
#129 00:09:41 05:06:50 2.20 mi 87.60 mi 0.00 % 13.59 mph 191 watts
#130 00:00:23 05:07:14 0.16 mi 87.76 mi 0.00 % 23.69 mph 97 watts
#131 00:02:18 05:09:33 0.89 mi 88.65 mi 0.00 % 23.03 mph 154 watts
#132 00:00:51 05:10:24 0.51 mi 89.16 mi 0.00 % 35.58 mph 90 watts
#133 00:01:10 05:11:35 0.24 mi 89.40 mi 0.00 % 12.48 mph 209 watts
#134 00:00:23 05:11:58 0.11 mi 89.51 mi 0.00 % 15.99 mph 129 watts
#135 00:04:56 05:16:55 1.44 mi 90.95 mi 0.00 % 17.43 mph 173 watts
#136 00:00:41 05:17:37 0.10 mi 91.05 mi 0.00 % 8.40 mph 207 watts
#137 00:03:24 05:21:02 1.34 mi 92.39 mi 0.00 % 23.59 mph 139 watts
#138 00:00:16 05:21:18 0.09 mi 92.48 mi 0.00 % 20.88 mph 208 watts
#139 00:00:19 05:21:37 0.19 mi 92.67 mi 0.00 % 35.42 mph 0 watts
#140 00:01:32 05:23:10 0.12 mi 92.79 mi 0.00 % 4.82 mph 215 watts
#141 00:00:22 05:23:33 0.12 mi 92.91 mi 0.00 % 19.06 mph 87 watts
#142 00:02:24 05:25:57 0.31 mi 93.22 mi 0.00 % 7.83 mph 210 watts
#143 00:03:05 05:29:02 0.91 mi 94.13 mi 0.00 % 17.61 mph 167 watts
#144 00:00:54 05:29:57 0.17 mi 94.30 mi 0.00 % 10.94 mph 205 watts
#145 00:04:40 05:34:38 2.17 mi 96.47 mi 0.00 % 27.82 mph 123 watts
#146 00:02:31 05:37:09 0.75 mi 97.22 mi 0.00 % 17.79 mph 179 watts
#147 00:07:04 05:44:14 2.35 mi 99.57 mi 0.00 % 19.93 mph 163 watts
#148 00:00:30 05:44:45 0.31 mi 99.88 mi 0.00 % 35.82 mph 82 watts
#149 00:02:11 05:46:57 0.78 mi 100.66 mi 0.00 % 21.27 mph 172 watts
#150 00:00:11 05:47:08 0.12 mi 100.78 mi 0.00 % 34.89 mph 0 watts
#151 00:02:12 05:49:21 1.20 mi 101.98 mi 0.00 % 32.79 mph 118 watts
#152 00:00:46 05:50:07 0.33 mi 102.31 mi 0.00 % 26.11 mph 145 watts
#153 00:01:14 05:51:21 0.28 mi 102.59 mi 0.00 % 13.51 mph 198 watts
#154 00:02:42 05:54:04 0.16 mi 102.75 mi 0.00 % 3.51 mph 211 watts
#155 00:00:14 05:54:18 0.09 mi 102.84 mi 0.00 % 23.34 mph 0 watts
#156 00:04:42 05:59:00 0.42 mi 103.26 mi 0.00 % 5.35 mph 212 watts
#157 00:02:57 06:01:57 0.67 mi 103.93 mi 0.00 % 13.54 mph 193 watts
#158 00:06:12 06:08:10 1.91 mi 105.84 mi 0.00 % 18.48 mph 171 watts
#159 00:00:20 06:08:31 0.22 mi 106.06 mi 0.00 % 38.21 mph 0 watts
#160 00:00:18 06:08:50 0.17 mi 106.23 mi 0.00 % 32.35 mph 202 watts
#161 00:00:22 06:09:13 0.20 mi 106.43 mi 0.00 % 31.74 mph 0 watts
#162 00:00:48 06:10:01 0.10 mi 106.53 mi 0.00 % 7.43 mph 210 watts
#163 00:00:12 06:10:13 0.12 mi 106.65 mi 0.00 % 34.47 mph 0 watts
#164 00:00:05 06:10:18 0.07 mi 106.72 mi 0.00 % 46.82 mph 104 watts
#165 00:01:01 06:11:20 0.44 mi 107.16 mi 0.00 % 25.78 mph 155 watts
#166 00:00:10 06:11:30 0.12 mi 107.28 mi 0.00 % 39.52 mph 0 watts
#167 00:03:34 06:15:04 1.36 mi 108.64 mi 0.00 % 22.89 mph 161 watts
#168 00:03:25 06:18:30 0.83 mi 109.47 mi 0.00 % 14.47 mph 188 watts
#169 00:01:07 06:19:37 0.51 mi 109.98 mi 0.00 % 27.10 mph 114 watts
#170 00:00:42 06:20:20 0.29 mi 110.27 mi 0.00 % 24.33 mph 165 watts
#171 00:01:34 06:21:54 0.39 mi 110.66 mi 0.00 % 14.99 mph 189 watts
#172 00:02:42 06:24:37 0.95 mi 111.61 mi 0.00 % 21.05 mph 149 watts
Totals 06:24:37 06:24:37 111.48 mi 111.48 mi NA 17.39 mph 168.77 watts
Normalized Power®, Training Stress Score® and Intensity Factor® are registered trademarks of TrainingPeaks, LLC.

Race Overview

Course 2014 Ironman Coeur d'Alene
Distance 111.48 mi
Time 06:24:37
Avg. Speed 17.39 mph
Avg. Power 168.77 watts
Normalized Power® 177.07 watts
Variability Index 1.05
Intensity Factor® 0.71
Training Stress Score® 322
Watts/Kg 2.13
Avg. Yaw 8.73 °
Bike QRoo Caliente