Power Plan

Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:03:48 00:03:48 1.35 mi 1.35 mi +0.28 % 21.36 mph 220 watts
#2 00:04:51 00:08:39 1.92 mi 3.27 mi -0.24 % 23.71 mph 219 watts
#3 00:03:31 00:12:10 1.30 mi 4.57 mi +0.18 % 22.17 mph 220 watts
#4 00:04:16 00:16:27 1.54 mi 6.11 mi +0.25 % 21.59 mph 221 watts
#5 00:03:28 00:19:56 0.60 mi 6.71 mi +6.50 % 10.40 mph 233 watts
#6 00:00:56 00:20:52 0.09 mi 6.80 mi +14.97 % 5.97 mph 269 watts
#7 00:01:58 00:22:50 0.74 mi 7.54 mi -0.63 % 22.38 mph 218 watts
#8 00:02:17 00:25:08 0.58 mi 8.12 mi +4.19 % 15.23 mph 259 watts
#9 00:02:30 00:27:38 0.81 mi 8.93 mi +1.00 % 19.42 mph 220 watts
#10 00:01:31 00:29:10 0.23 mi 9.16 mi +8.81 % 8.85 mph 245 watts
#11 00:00:56 00:30:07 0.24 mi 9.40 mi +2.83 % 15.10 mph 221 watts
#12 00:04:24 00:34:31 0.89 mi 10.29 mi +4.58 % 12.13 mph 220 watts
#13 00:02:53 00:37:25 0.84 mi 11.13 mi +2.06 % 17.31 mph 219 watts
#14 00:02:52 00:40:17 0.76 mi 11.89 mi +2.76 % 15.97 mph 220 watts
#15 00:00:55 00:41:13 0.25 mi 12.14 mi +2.48 % 16.19 mph 221 watts
#16 00:01:10 00:42:24 0.51 mi 12.65 mi -2.21 % 25.99 mph 219 watts
#17 00:00:25 00:42:49 0.15 mi 12.80 mi +2.04 % 21.53 mph 220 watts
#18 00:02:27 00:45:17 0.87 mi 13.67 mi +0.34 % 21.05 mph 221 watts
#19 00:02:34 00:47:51 0.89 mi 14.56 mi +1.19 % 20.80 mph 220 watts
#20 00:02:31 00:50:23 0.81 mi 15.37 mi +1.50 % 19.29 mph 219 watts
#21 00:00:32 00:50:55 0.24 mi 15.61 mi -2.62 % 26.96 mph 220 watts
#22 00:02:02 00:52:58 0.88 mi 16.49 mi -0.97 % 25.83 mph 219 watts
#23 00:04:04 00:57:03 0.61 mi 17.10 mi +7.44 % 8.99 mph 221 watts
#24 00:08:16 01:05:19 1.48 mi 18.58 mi +5.97 % 10.71 mph 220 watts
#25 00:04:04 01:09:24 0.59 mi 19.17 mi +7.93 % 8.69 mph 233 watts
#26 00:03:00 01:12:24 0.53 mi 19.70 mi +5.64 % 10.54 mph 220 watts
#27 00:01:23 01:13:48 0.18 mi 19.88 mi +10.90 % 7.53 mph 259 watts
#28 00:00:33 01:14:21 0.16 mi 20.04 mi +1.02 % 16.90 mph 220 watts
#29 00:01:19 01:15:40 0.18 mi 20.22 mi +10.23 % 8.29 mph 247 watts
#30 00:03:04 01:18:44 0.47 mi 20.69 mi +6.93 % 9.16 mph 221 watts
#31 00:03:37 01:22:21 0.60 mi 21.29 mi +6.30 % 9.88 mph 220 watts
#32 00:03:24 01:25:46 0.56 mi 21.85 mi +6.47 % 9.90 mph 219 watts
#33 00:01:55 01:27:42 0.29 mi 22.14 mi +7.29 % 8.94 mph 221 watts
#34 00:01:03 01:28:45 0.18 mi 22.32 mi +6.05 % 10.27 mph 219 watts
#35 00:00:55 01:29:41 0.14 mi 22.46 mi +7.77 % 9.39 mph 246 watts
#36 00:01:19 01:31:00 0.62 mi 23.08 mi -3.21 % 28.18 mph 218 watts
#37 00:00:18 01:31:18 0.14 mi 23.22 mi -1.30 % 27.71 mph 220 watts
#38 00:01:19 01:32:38 0.51 mi 23.73 mi +0.12 % 23.38 mph 221 watts
#39 00:00:10 01:32:48 0.10 mi 23.83 mi -13.77 % 34.64 mph 139 watts
#40 00:01:26 01:34:15 0.50 mi 24.33 mi +2.22 % 20.66 mph 220 watts
#41 00:00:25 01:34:40 0.18 mi 24.51 mi -4.45 % 24.97 mph 208 watts
#42 00:00:57 01:35:37 0.15 mi 24.66 mi +8.77 % 9.27 mph 234 watts
#43 00:00:19 01:35:56 0.11 mi 24.77 mi -4.44 % 21.56 mph 218 watts
#44 00:03:17 01:39:14 1.12 mi 25.89 mi +1.15 % 20.39 mph 219 watts
#45 00:00:26 01:39:41 0.16 mi 26.05 mi -0.17 % 21.84 mph 221 watts
#46 00:01:00 01:40:42 0.22 mi 26.27 mi +5.43 % 13.21 mph 234 watts
#47 00:02:52 01:43:35 0.51 mi 26.78 mi +6.03 % 10.64 mph 220 watts
#48 00:00:34 01:44:09 0.21 mi 26.99 mi -1.29 % 22.31 mph 219 watts
#49 00:00:10 01:44:19 0.08 mi 27.07 mi -0.27 % 26.70 mph 218 watts
#50 00:01:16 01:45:35 0.38 mi 27.45 mi +2.89 % 18.16 mph 220 watts
#51 00:00:51 01:46:26 0.39 mi 27.84 mi -2.12 % 27.23 mph 219 watts
#52 00:01:42 01:48:09 0.98 mi 28.82 mi -3.61 % 34.16 mph 210 watts
#53 00:00:13 01:48:23 0.13 mi 28.95 mi -3.30 % 33.92 mph 218 watts
#54 00:00:41 01:49:04 0.39 mi 29.34 mi -6.17 % 34.29 mph 182 watts
#55 00:00:17 01:49:21 0.11 mi 29.45 mi -0.39 % 22.14 mph 220 watts
#56 00:00:17 01:49:38 0.11 mi 29.56 mi -1.25 % 23.60 mph 221 watts
#57 00:00:22 01:50:01 0.20 mi 29.76 mi -7.16 % 32.14 mph 175 watts
#58 00:00:28 01:50:29 0.27 mi 30.03 mi -1.62 % 33.61 mph 221 watts
#59 00:00:28 01:50:57 0.26 mi 30.29 mi -6.86 % 33.70 mph 175 watts
#60 00:00:14 01:51:12 0.14 mi 30.43 mi -7.51 % 34.16 mph 174 watts
#61 00:00:32 01:51:44 0.26 mi 30.69 mi -0.49 % 29.18 mph 219 watts
#62 00:00:39 01:52:24 0.38 mi 31.07 mi -8.39 % 34.77 mph 169 watts
#63 00:00:51 01:53:15 0.36 mi 31.43 mi -1.16 % 25.14 mph 221 watts
#64 00:01:01 01:54:16 0.50 mi 31.93 mi -2.69 % 29.65 mph 218 watts
#65 00:00:21 01:54:38 0.14 mi 32.07 mi +2.51 % 24.17 mph 219 watts
#66 00:00:12 01:54:50 0.09 mi 32.16 mi -6.83 % 25.78 mph 191 watts
#67 00:00:24 01:55:14 0.24 mi 32.40 mi -5.01 % 35.04 mph 195 watts
#68 00:00:38 01:55:53 0.43 mi 32.83 mi -6.54 % 39.67 mph 185 watts
#69 00:00:24 01:56:17 0.22 mi 33.05 mi -0.93 % 32.29 mph 221 watts
#70 00:01:09 01:57:27 0.63 mi 33.68 mi -5.24 % 32.99 mph 194 watts
#71 00:00:35 01:58:02 0.22 mi 33.90 mi -0.53 % 22.43 mph 219 watts
#72 00:00:42 01:58:45 0.47 mi 34.37 mi -8.57 % 39.66 mph 162 watts
#73 00:00:10 01:58:55 0.10 mi 34.47 mi +3.09 % 34.52 mph 220 watts
#74 00:00:43 01:59:39 0.31 mi 34.78 mi -2.70 % 25.24 mph 219 watts
#75 00:00:58 02:00:37 0.55 mi 35.33 mi -5.12 % 33.86 mph 196 watts
#76 00:03:33 02:04:10 1.08 mi 36.41 mi +2.52 % 18.28 mph 221 watts
#77 00:02:08 02:06:19 0.69 mi 37.10 mi +1.71 % 19.19 mph 220 watts
#78 00:00:14 02:06:34 0.09 mi 37.19 mi +1.63 % 22.89 mph 221 watts
#79 00:00:32 02:07:06 0.29 mi 37.48 mi -5.45 % 31.88 mph 189 watts
#80 00:00:11 02:07:18 0.09 mi 37.57 mi +7.08 % 25.87 mph 244 watts
#81 00:00:17 02:07:36 0.15 mi 37.72 mi -12.14 % 30.73 mph 144 watts
#82 00:00:18 02:07:54 0.20 mi 37.92 mi -4.36 % 40.03 mph 200 watts
#83 00:00:58 02:08:53 0.58 mi 38.50 mi -4.14 % 35.65 mph 204 watts
#84 00:00:07 02:09:01 0.07 mi 38.57 mi -1.98 % 33.60 mph 218 watts
#85 00:01:52 02:10:53 0.86 mi 39.43 mi -0.98 % 27.45 mph 220 watts
#86 00:00:29 02:11:23 0.25 mi 39.68 mi -5.06 % 29.95 mph 195 watts
#87 00:00:47 02:12:10 0.30 mi 39.98 mi +0.41 % 22.50 mph 220 watts
#88 00:00:21 02:12:31 0.16 mi 40.14 mi -12.10 % 27.01 mph 139 watts
#89 00:00:29 02:13:01 0.15 mi 40.29 mi +2.09 % 17.82 mph 221 watts
#90 00:00:38 02:13:40 0.36 mi 40.65 mi -6.08 % 33.19 mph 183 watts
#91 00:00:51 02:14:31 0.49 mi 41.14 mi -3.92 % 34.26 mph 208 watts
#92 00:00:29 02:15:01 0.18 mi 41.32 mi +1.29 % 21.32 mph 220 watts
#93 00:00:27 02:15:29 0.21 mi 41.53 mi -4.87 % 26.92 mph 197 watts
#94 00:00:36 02:16:06 0.16 mi 41.69 mi +4.08 % 15.77 mph 247 watts
#95 00:00:27 02:16:33 0.14 mi 41.83 mi +1.08 % 18.47 mph 219 watts
#96 00:00:24 02:16:58 0.19 mi 42.02 mi -7.96 % 28.35 mph 168 watts
#97 00:01:06 02:18:04 0.38 mi 42.40 mi +1.23 % 20.40 mph 219 watts
#98 00:00:18 02:18:23 0.14 mi 42.54 mi -7.28 % 27.34 mph 173 watts
#99 00:01:37 02:20:01 0.66 mi 43.20 mi -0.22 % 24.22 mph 221 watts
#100 00:00:34 02:20:36 0.31 mi 43.51 mi -4.34 % 31.87 mph 203 watts
#101 00:01:07 02:21:44 0.52 mi 44.03 mi -0.99 % 27.80 mph 219 watts
#102 00:00:21 02:22:05 0.18 mi 44.21 mi -7.11 % 30.13 mph 172 watts
#103 00:01:04 02:23:10 0.54 mi 44.75 mi -3.08 % 29.89 mph 221 watts
#104 00:00:08 02:23:19 0.09 mi 44.84 mi -12.05 % 37.63 mph 145 watts
#105 00:00:10 02:23:29 0.11 mi 44.95 mi -1.64 % 37.46 mph 219 watts
#106 00:00:44 02:24:14 0.43 mi 45.38 mi -5.10 % 34.77 mph 195 watts
#107 00:00:23 02:24:38 0.24 mi 45.62 mi -7.90 % 35.52 mph 171 watts
#108 00:01:00 02:25:39 0.21 mi 45.83 mi +5.86 % 12.63 mph 221 watts
#109 00:00:20 02:25:59 0.14 mi 45.97 mi -16.98 % 25.06 mph 129 watts
#110 00:00:37 02:26:36 0.34 mi 46.31 mi -4.97 % 33.03 mph 197 watts
#111 00:00:45 02:27:21 0.46 mi 46.77 mi -4.96 % 36.30 mph 195 watts
#112 00:00:22 02:27:44 0.15 mi 46.92 mi +3.70 % 24.13 mph 219 watts
#113 00:04:18 02:32:02 1.83 mi 48.75 mi -0.75 % 25.49 mph 221 watts
#114 00:07:51 02:39:53 3.27 mi 52.02 mi -0.53 % 25.01 mph 219 watts
#115 00:03:01 02:42:55 1.23 mi 53.25 mi -0.28 % 24.42 mph 220 watts
#116 00:04:53 02:47:49 1.84 mi 55.09 mi +0.21 % 22.59 mph 219 watts
#117 00:04:14 02:52:03 1.65 mi 56.74 mi +0.06 % 23.45 mph 220 watts
Totals 02:52:03 02:52:03 56.74 mi 56.74 mi NA 19.79 mph 218.89 watts
Normalized Power®, Training Stress Score® and Intensity Factor® are registered trademarks of TrainingPeaks, LLC.

Race Overview

Course 2019 Ironman 70.3 WC NICE
Distance 56.74 mi
Time 02:52:03
Avg. Speed 19.79 mph
Avg. Power 218.89 watts
Normalized Power® 220.76 watts
Variability Index 1.01
Intensity Factor® 0.85
Training Stress Score® 207
Watts/Kg 3.77
Avg. Yaw 3.73 °
Avg. CdA 0.2921
Avg. Crr 0.00472
Bike QR PRsix