Best Bike Split

Power Plan

HIDE MAP

LARGER MAP

Interval	Int. Time	Total Time	Int. Dist.	Total Dist.	Grade	Speed	Power
#1	00:03:22	00:03:22	1.89 km	1.89 km	+0.67 %	33.53 km/h	200 watts
#2	00:00:10	00:03:33	0.10 km	1.99 km	+0.49 %	33.92 km/h	201 watts
#3	00:02:15	00:05:49	1.00 km	2.99 km	+3.14 %	26.40 km/h	225 watts
#4	00:00:16	00:06:05	0.14 km	3.13 km	+0.80 %	29.49 km/h	202 watts
#5	00:00:11	00:06:17	0.11 km	3.24 km	-2.16 %	33.88 km/h	172 watts
#6	00:00:36	00:06:53	0.50 km	3.74 km	-5.71 %	50.24 km/h	128 watts
#7	00:01:16	00:08:10	0.84 km	4.58 km	-0.66 %	39.30 km/h	186 watts
#8	00:05:51	00:14:01	2.92 km	7.50 km	+2.28 %	29.84 km/h	217 watts
#9	00:03:50	00:17:52	2.83 km	10.33 km	-2.31 %	44.31 km/h	165 watts
#10	00:01:18	00:19:10	0.85 km	11.18 km	+0.07 %	38.89 km/h	192 watts
#11	00:01:53	00:21:03	0.75 km	11.93 km	+4.83 %	23.80 km/h	253 watts
#12	00:01:28	00:22:31	1.08 km	13.01 km	-2.55 %	44.06 km/h	162 watts
#13	00:00:32	00:23:04	0.35 km	13.36 km	+0.85 %	38.90 km/h	202 watts
#14	00:04:34	00:27:38	2.89 km	16.25 km	-0.41 %	37.94 km/h	189 watts
#15	00:06:42	00:34:21	3.93 km	20.18 km	+0.62 %	35.18 km/h	199 watts
#16	00:02:21	00:36:42	1.31 km	21.49 km	+0.78 %	33.17 km/h	202 watts
#17	00:09:26	00:46:09	5.54 km	27.03 km	+0.01 %	35.20 km/h	194 watts
#18	00:00:22	00:46:31	0.20 km	27.23 km	+1.03 %	33.05 km/h	207 watts
#19	00:01:32	00:48:04	0.64 km	27.87 km	+3.59 %	24.85 km/h	228 watts
#20	00:03:35	00:51:39	1.89 km	29.76 km	+0.79 %	31.48 km/h	205 watts
#21	00:01:46	00:53:25	1.07 km	30.83 km	-0.76 %	36.28 km/h	190 watts
#22	00:00:36	00:54:02	0.48 km	31.31 km	-5.13 %	47.52 km/h	144 watts
#23	00:02:19	00:56:21	1.29 km	32.60 km	+0.66 %	33.48 km/h	204 watts
#24	00:02:32	00:58:53	1.35 km	33.95 km	+0.55 %	32.03 km/h	203 watts
#25	00:03:48	01:02:42	1.79 km	35.74 km	+1.95 %	28.18 km/h	217 watts
#26	00:00:17	01:02:59	0.13 km	35.87 km	+2.34 %	27.38 km/h	219 watts
#27	00:01:23	01:04:23	0.88 km	36.75 km	-1.76 %	38.02 km/h	179 watts
#28	00:05:59	01:10:23	3.34 km	40.09 km	+0.20 %	33.37 km/h	199 watts
#29	00:01:10	01:11:33	0.87 km	40.96 km	-3.67 %	44.38 km/h	157 watts
#30	00:00:51	01:12:25	0.69 km	41.65 km	-4.19 %	48.52 km/h	154 watts
#31	00:04:21	01:16:47	2.67 km	44.32 km	-0.46 %	36.80 km/h	190 watts
#32	00:00:34	01:17:21	0.30 km	44.62 km	+1.69 %	31.46 km/h	213 watts
#33	00:02:02	01:19:24	1.35 km	45.97 km	-1.74 %	39.58 km/h	176 watts
#34	00:02:45	01:22:09	1.43 km	47.40 km	+1.30 %	31.12 km/h	209 watts
#35	00:00:39	01:22:49	0.35 km	47.75 km	+0.81 %	31.23 km/h	204 watts
#36	00:04:08	01:26:57	2.43 km	50.18 km	-0.47 %	35.22 km/h	192 watts
#37	00:04:13	01:31:11	2.10 km	52.28 km	+1.27 %	29.86 km/h	211 watts
#38	00:00:27	01:31:38	0.21 km	52.49 km	+2.34 %	27.55 km/h	218 watts
#39	00:03:47	01:35:25	2.08 km	54.57 km	+0.04 %	32.98 km/h	197 watts
#40	00:01:13	01:36:39	0.49 km	55.06 km	+4.37 %	23.89 km/h	242 watts
#41	00:01:33	01:38:12	1.11 km	56.17 km	-3.36 %	42.96 km/h	160 watts
#42	00:01:39	01:39:52	0.77 km	56.94 km	+2.93 %	27.81 km/h	223 watts
#43	00:00:18	01:40:11	0.12 km	57.06 km	+3.93 %	24.33 km/h	231 watts
#44	00:00:55	01:41:07	0.61 km	57.67 km	-2.57 %	39.18 km/h	168 watts
#45	00:01:02	01:42:09	0.58 km	58.25 km	+1.23 %	33.41 km/h	209 watts
#46	00:01:33	01:43:43	0.74 km	58.99 km	+2.48 %	28.37 km/h	220 watts
#47	00:00:59	01:44:43	0.78 km	59.77 km	-4.34 %	47.32 km/h	145 watts
#48	00:01:30	01:46:14	0.84 km	60.61 km	+1.58 %	33.37 km/h	212 watts
#49	00:00:30	01:46:44	0.21 km	60.82 km	+5.05 %	24.77 km/h	256 watts
#50	00:00:56	01:47:40	0.58 km	61.40 km	-1.44 %	36.84 km/h	176 watts
#51	00:01:21	01:49:02	0.58 km	61.98 km	+4.21 %	25.33 km/h	233 watts
#52	00:02:02	01:51:04	1.05 km	63.03 km	+1.18 %	31.08 km/h	207 watts
#53	00:01:17	01:52:21	0.88 km	63.91 km	-1.81 %	40.95 km/h	173 watts
#54	00:00:22	01:52:44	0.30 km	64.21 km	-3.76 %	47.24 km/h	152 watts
#55	00:00:51	01:53:35	0.44 km	64.65 km	+3.43 %	30.74 km/h	228 watts
#56	00:01:31	01:55:06	1.36 km	66.01 km	-4.68 %	53.74 km/h	136 watts
#57	00:01:12	01:56:18	0.94 km	66.95 km	-1.16 %	46.59 km/h	174 watts
#58	00:03:10	01:59:29	2.02 km	68.97 km	+0.43 %	38.11 km/h	195 watts
#59	00:00:31	02:00:00	0.17 km	69.14 km	+9.33 %	19.20 km/h	251 watts
#60	00:02:06	02:02:06	1.22 km	70.36 km	+0.48 %	34.83 km/h	197 watts
#61	00:00:51	02:02:58	0.32 km	70.68 km	+6.31 %	22.46 km/h	244 watts
#62	00:02:14	02:05:12	1.53 km	72.21 km	-1.05 %	40.96 km/h	176 watts
#63	00:01:21	02:06:34	0.69 km	72.90 km	+3.15 %	30.28 km/h	225 watts
#64	00:02:31	02:09:06	1.68 km	74.58 km	-0.53 %	39.83 km/h	185 watts
#65	00:00:36	02:09:42	0.40 km	74.98 km	-0.13 %	39.46 km/h	192 watts
#66	00:02:31	02:12:14	1.33 km	76.31 km	+2.04 %	31.53 km/h	215 watts
#67	00:01:12	02:13:26	0.88 km	77.19 km	-2.35 %	44.02 km/h	163 watts
#68	00:03:45	02:17:11	2.29 km	79.48 km	+0.61 %	36.54 km/h	200 watts
#69	00:00:26	02:17:38	0.20 km	79.68 km	+4.30 %	28.14 km/h	233 watts
#70	00:02:23	02:20:01	1.74 km	81.42 km	-2.00 %	43.49 km/h	168 watts
#71	00:02:44	02:22:45	1.64 km	83.06 km	+0.72 %	35.93 km/h	201 watts
#72	00:03:04	02:25:50	2.03 km	85.09 km	-0.82 %	39.70 km/h	184 watts
#73	00:00:43	02:26:33	0.44 km	85.53 km	+0.41 %	36.99 km/h	198 watts
#74	00:05:17	02:31:50	2.42 km	87.95 km	+2.63 %	27.48 km/h	222 watts
#75	00:00:22	02:32:13	0.16 km	88.11 km	+4.30 %	24.48 km/h	236 watts
#76	00:06:58	02:39:12	3.50 km	91.61 km	+1.33 %	30.08 km/h	210 watts
#77	00:01:45	02:40:57	0.77 km	92.38 km	+2.55 %	26.30 km/h	221 watts
#78	00:05:19	02:46:17	2.77 km	95.15 km	+0.63 %	31.20 km/h	205 watts
#79	00:00:39	02:46:56	0.47 km	95.62 km	-4.33 %	43.63 km/h	154 watts
#80	00:00:18	02:47:14	0.18 km	95.80 km	+3.87 %	33.83 km/h	231 watts
#81	00:01:06	02:48:21	0.56 km	96.36 km	+2.39 %	30.16 km/h	218 watts
#82	00:03:53	02:52:14	2.79 km	99.15 km	-0.60 %	43.12 km/h	180 watts
#83	00:00:59	02:53:14	0.85 km	100.00 km	-2.36 %	51.14 km/h	156 watts
#84	00:04:20	02:57:35	3.39 km	103.39 km	-1.33 %	46.89 km/h	171 watts
#85	00:03:11	03:00:46	2.67 km	106.06 km	-2.69 %	50.23 km/h	159 watts
#86	00:00:22	03:01:09	0.29 km	106.35 km	-1.01 %	45.04 km/h	181 watts
#87	00:03:38	03:04:47	2.10 km	108.45 km	+0.70 %	34.63 km/h	201 watts
#88	00:02:27	03:07:14	1.57 km	110.02 km	-0.85 %	38.39 km/h	186 watts
#89	00:03:36	03:10:51	1.77 km	111.79 km	+2.10 %	29.47 km/h	217 watts
#90	00:00:14	03:11:06	0.12 km	111.91 km	+1.64 %	29.57 km/h	213 watts
#91	00:03:50	03:14:56	2.45 km	114.36 km	-0.98 %	38.29 km/h	185 watts
#92	00:01:43	03:16:40	0.81 km	115.17 km	+2.64 %	28.23 km/h	220 watts
#93	00:01:50	03:18:30	1.27 km	116.44 km	-2.20 %	41.25 km/h	170 watts
#94	00:00:10	03:18:41	0.13 km	116.57 km	-1.20 %	41.91 km/h	181 watts
#95	00:00:46	03:19:28	0.45 km	117.02 km	+0.71 %	34.69 km/h	204 watts
#96	00:02:35	03:22:03	1.37 km	118.39 km	+0.79 %	31.80 km/h	205 watts
#97	00:00:14	03:22:17	0.13 km	118.52 km	+0.24 %	32.48 km/h	201 watts
#98	00:00:58	03:23:16	0.68 km	119.20 km	-3.01 %	41.86 km/h	165 watts
#99	00:00:09	03:23:25	0.12 km	119.32 km	-4.22 %	45.25 km/h	153 watts
#100	00:02:55	03:26:21	1.50 km	120.82 km	+1.28 %	30.79 km/h	211 watts
#101	00:00:21	03:26:43	0.27 km	121.09 km	-6.18 %	43.64 km/h	136 watts
#102	00:00:07	03:26:50	0.10 km	121.19 km	-6.61 %	52.72 km/h	135 watts
#103	00:02:04	03:28:55	1.32 km	122.51 km	-0.64 %	38.05 km/h	190 watts
#104	00:00:44	03:29:39	0.43 km	122.94 km	-0.28 %	35.56 km/h	194 watts
#105	00:02:41	03:32:21	1.67 km	124.61 km	-1.15 %	37.03 km/h	184 watts
#106	00:01:46	03:34:07	0.92 km	125.53 km	+1.05 %	31.12 km/h	209 watts
#107	00:03:29	03:37:36	1.34 km	126.87 km	+5.10 %	22.96 km/h	277 watts
#108	00:00:36	03:38:13	0.41 km	127.28 km	-3.27 %	40.54 km/h	156 watts
#109	00:02:05	03:40:18	1.14 km	128.42 km	+1.87 %	32.73 km/h	213 watts
#110	00:00:12	03:40:31	0.11 km	128.53 km	+1.34 %	31.98 km/h	208 watts
#111	00:01:25	03:41:57	0.92 km	129.45 km	-0.37 %	38.71 km/h	186 watts
#112	00:00:40	03:42:37	0.61 km	130.06 km	-5.83 %	55.20 km/h	129 watts
#113	00:01:02	03:43:40	0.67 km	130.73 km	+1.52 %	38.59 km/h	208 watts
#114	00:01:19	03:44:59	0.97 km	131.70 km	-2.01 %	44.01 km/h	167 watts
#115	00:01:43	03:46:43	0.81 km	132.51 km	+3.73 %	27.98 km/h	236 watts
#116	00:01:07	03:47:50	0.81 km	133.32 km	-2.26 %	42.84 km/h	166 watts
#117	00:00:39	03:48:30	0.50 km	133.82 km	-1.25 %	45.23 km/h	174 watts
#118	00:01:03	03:49:33	0.59 km	134.41 km	+2.57 %	33.79 km/h	226 watts
#119	00:01:04	03:50:37	0.88 km	135.29 km	-3.10 %	48.72 km/h	151 watts
#120	00:02:03	03:52:41	1.10 km	136.39 km	+3.19 %	31.83 km/h	233 watts
#121	00:00:13	03:52:55	0.11 km	136.50 km	+2.28 %	30.35 km/h	217 watts
#122	00:00:30	03:53:25	0.43 km	136.93 km	-5.15 %	50.02 km/h	132 watts
#123	00:05:37	03:59:03	4.28 km	141.21 km	-0.66 %	45.71 km/h	179 watts
#124	00:03:34	04:02:38	2.47 km	143.68 km	+0.26 %	41.33 km/h	192 watts
#125	00:00:18	04:02:56	0.22 km	143.90 km	-1.01 %	42.89 km/h	174 watts
#126	00:02:12	04:05:09	1.65 km	145.55 km	-1.09 %	44.65 km/h	176 watts
#127	00:02:10	04:07:19	1.26 km	146.81 km	+1.52 %	34.93 km/h	208 watts
#128	00:00:17	04:07:36	0.16 km	146.97 km	+1.98 %	33.07 km/h	213 watts
#129	00:01:56	04:09:32	1.36 km	148.33 km	-0.96 %	42.18 km/h	178 watts
#130	00:01:57	04:11:30	1.04 km	149.37 km	+2.61 %	32.00 km/h	227 watts
#131	00:00:35	04:12:06	0.43 km	149.80 km	-2.42 %	42.89 km/h	160 watts
#132	00:01:22	04:13:28	0.65 km	150.45 km	+4.44 %	28.32 km/h	239 watts
#133	00:02:05	04:15:34	0.99 km	151.44 km	+3.48 %	28.29 km/h	230 watts
#134	00:05:53	04:21:27	4.11 km	155.55 km	+0.06 %	41.87 km/h	188 watts
#135	00:00:18	04:21:46	0.18 km	155.73 km	+4.13 %	34.93 km/h	234 watts
#136	00:02:13	04:23:59	1.81 km	157.54 km	-2.01 %	48.99 km/h	160 watts
#137	00:01:54	04:25:53	1.48 km	159.02 km	-0.67 %	46.70 km/h	176 watts
#138	00:01:29	04:27:23	1.12 km	160.14 km	-0.63 %	44.94 km/h	180 watts
#139	00:00:53	04:28:17	0.43 km	160.57 km	+4.77 %	28.82 km/h	242 watts
#140	00:00:15	04:28:32	0.12 km	160.69 km	+2.65 %	27.23 km/h	220 watts
#141	00:01:50	04:30:23	1.13 km	161.82 km	+0.79 %	36.78 km/h	198 watts
#142	00:03:25	04:33:48	2.64 km	164.46 km	-1.47 %	46.33 km/h	171 watts
#143	00:00:11	04:34:00	0.15 km	164.61 km	-0.99 %	45.92 km/h	177 watts
#144	00:06:11	04:40:11	3.86 km	168.47 km	+0.13 %	37.47 km/h	205 watts
#145	00:04:31	04:44:43	2.95 km	171.42 km	-0.51 %	39.14 km/h	198 watts
#146	00:06:43	04:51:27	3.84 km	175.26 km	-0.49 %	34.26 km/h	195 watts
#147	00:04:07	04:55:34	2.07 km	177.33 km	+0.65 %	30.11 km/h	207 watts
#148	00:02:33	04:58:08	1.43 km	178.76 km	-0.68 %	33.52 km/h	194 watts
#149	00:01:21	04:59:30	0.96 km	179.72 km	-1.61 %	42.07 km/h	170 watts
#150	00:02:25	05:01:55	1.19 km	180.91 km	-0.19 %	29.48 km/h	203 watts
Totals	05:01:55	05:01:55	180.89 km	180.89 km	NA	35.95 km/h	197.05 watts

Category Climbs NEW

Climb Summary by Category

Category	Climb Count	Total Time	Total Dist.	Avg. Time	Avg. Dist.	Avg. Grade	Avg. Speed	Avg. Power
Cat4	13	00:23:29	10.43 km	00:01:48	0.80 km	4.09 %	26.70 km/h	237 watts
All Cats	13	00:23:29	10.43 km	00:01:48	0.80 km	4.09 %	26.70 km/h	237 watts

Climb	Start Time	Start Dist.	Duration	Distance	Speed	Power	Grade	Elevation Gain	Category
#1	00:03:33	1.99 km	00:02:15	1.00 km	26.40 km/h	225 watts	3.14 %	31.30 m	Cat4
#2	00:19:10	11.17 km	00:01:53	0.75 km	23.80 km/h	253 watts	4.83 %	36.10 m	Cat4
#3	00:46:31	27.22 km	00:01:32	0.64 km	24.85 km/h	228 watts	3.59 %	23.00 m	Cat4
#4	01:35:25	54.57 km	00:01:13	0.49 km	23.89 km/h	242 watts	4.37 %	21.40 m	Cat4
#5	01:47:40	61.41 km	00:01:21	0.58 km	25.33 km/h	233 watts	4.21 %	24.20 m	Cat4
#6	01:52:44	64.21 km	00:00:51	0.44 km	30.74 km/h	228 watts	3.43 %	15.00 m	Cat4
#7	02:02:06	70.35 km	00:00:51	0.32 km	22.46 km/h	244 watts	6.31 %	20.30 m	Cat4
#8	02:05:12	72.20 km	00:01:21	0.69 km	30.28 km/h	225 watts	3.15 %	21.60 m	Cat4
#9	03:34:07	125.51 km	00:03:29	1.34 km	22.96 km/h	277 watts	5.10 %	68.10 m	Cat4
#10	03:44:59	131.69 km	00:01:43	0.81 km	27.98 km/h	236 watts	3.73 %	30.10 m	Cat4
#11	03:50:37	135.26 km	00:02:17	1.21 km	31.68 km/h	225 watts	3.10 %	37.50 m	Cat4
#12	04:12:06	149.77 km	00:03:28	1.64 km	28.30 km/h	235 watts	3.86 %	63.30 m	Cat4
#13	04:27:23	160.11 km	00:01:08	0.54 km	28.46 km/h	231 watts	4.31 %	23.50 m	Cat4

Normalized Power^®, Training Stress Score^® and Intensity Factor^® are registered trademarks of TrainingPeaks, LLC.

Race Overview

Distance	180.89 km
Time	05:01:55
Avg. Speed	35.95 km/h
Avg. Power	237 watts
Watts/Kg	4.56
Normalized Power^®	201.35 watts
Variability Index	0.85
Intensity Factor^®	0.73
Training Stress Score^®	269
Work	3570 kJ
Weighted Grade	0.31%
Effective Elevation	+1,287 / -1,285 m
Avg. Yaw	10.21 °
Avg. CdA	0.2307
Avg. Crr	0.00628
Course	2015 Ironman World Championship
Classification	Rolling
Bike	Shiv

2016 Kona

Power Plan

Climb Summary by Category

Race Overview

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Our math and physics engine takes your power data, course info, and race day conditions to predict your race performance and create the perfect power plan so you can hit your best bike split.

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