Power Plan

HIDE MAP
LARGER MAP
Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:02:59 00:02:59 1.17 mi 1.17 mi +0.67 % 23.45 mph 288 watts
#2 00:00:09 00:03:09 0.06 mi 1.23 mi +0.49 % 24.14 mph 290 watts
#3 00:01:54 00:05:03 0.62 mi 1.85 mi +3.14 % 19.42 mph 329 watts
#4 00:00:14 00:05:18 0.09 mi 1.94 mi +0.80 % 21.08 mph 289 watts
#5 00:00:10 00:05:29 0.07 mi 2.01 mi -2.16 % 22.76 mph 236 watts
#6 00:00:33 00:06:02 0.31 mi 2.32 mi -5.71 % 33.57 mph 181 watts
#7 00:01:04 00:07:06 0.52 mi 2.84 mi -0.66 % 29.19 mph 260 watts
#8 00:04:56 00:12:03 1.81 mi 4.65 mi +2.28 % 22.00 mph 313 watts
#9 00:03:20 00:15:24 1.76 mi 6.41 mi -2.31 % 31.56 mph 237 watts
#10 00:01:07 00:16:31 0.53 mi 6.94 mi +0.07 % 28.07 mph 275 watts
#11 00:01:44 00:18:16 0.46 mi 7.40 mi +4.83 % 15.95 mph 345 watts
#12 00:01:19 00:19:35 0.67 mi 8.07 mi -2.55 % 30.48 mph 228 watts
#13 00:00:27 00:20:03 0.22 mi 8.29 mi +0.85 % 28.69 mph 291 watts
#14 00:04:01 00:24:04 1.80 mi 10.09 mi -0.41 % 26.80 mph 270 watts
#15 00:06:07 00:30:12 2.44 mi 12.53 mi +0.62 % 23.93 mph 290 watts
#16 00:02:07 00:32:19 0.81 mi 13.34 mi +0.78 % 23.00 mph 296 watts
#17 00:08:22 00:40:41 3.44 mi 16.78 mi +0.01 % 24.65 mph 281 watts
#18 00:00:19 00:41:01 0.13 mi 16.91 mi +1.03 % 23.51 mph 300 watts
#19 00:01:21 00:42:22 0.40 mi 17.31 mi +3.59 % 17.53 mph 332 watts
#20 00:03:07 00:45:30 1.17 mi 18.48 mi +0.79 % 22.46 mph 296 watts
#21 00:01:30 00:47:01 0.66 mi 19.14 mi -0.76 % 26.31 mph 271 watts
#22 00:00:31 00:47:33 0.30 mi 19.44 mi -5.13 % 34.21 mph 201 watts
#23 00:01:54 00:49:27 0.80 mi 20.24 mi +0.66 % 25.23 mph 294 watts
#24 00:02:02 00:51:30 0.84 mi 21.08 mi +0.55 % 24.71 mph 288 watts
#25 00:03:04 00:54:35 1.11 mi 22.19 mi +1.95 % 21.67 mph 310 watts
#26 00:00:14 00:54:49 0.08 mi 22.27 mi +2.34 % 20.89 mph 315 watts
#27 00:01:08 00:55:58 0.55 mi 22.82 mi -1.76 % 28.65 mph 248 watts
#28 00:04:48 01:00:46 2.07 mi 24.89 mi +0.20 % 25.89 mph 282 watts
#29 00:00:57 01:01:44 0.54 mi 25.43 mi -3.67 % 33.64 mph 216 watts
#30 00:00:41 01:02:26 0.43 mi 25.86 mi -4.19 % 37.09 mph 209 watts
#31 00:03:39 01:06:05 1.66 mi 27.52 mi -0.46 % 27.26 mph 272 watts
#32 00:00:28 01:06:34 0.19 mi 27.71 mi +1.69 % 23.36 mph 309 watts
#33 00:01:44 01:08:19 0.84 mi 28.55 mi -1.74 % 28.75 mph 251 watts
#34 00:02:19 01:10:39 0.89 mi 29.44 mi +1.30 % 22.83 mph 301 watts
#35 00:00:33 01:11:13 0.21 mi 29.65 mi +0.81 % 22.83 mph 293 watts
#36 00:03:22 01:14:36 1.51 mi 31.16 mi -0.47 % 26.79 mph 272 watts
#37 00:03:07 01:17:43 1.31 mi 32.47 mi +1.27 % 25.10 mph 297 watts
#38 00:00:19 01:18:03 0.13 mi 32.60 mi +2.34 % 23.59 mph 316 watts
#39 00:02:47 01:20:51 1.29 mi 33.89 mi +0.04 % 27.72 mph 271 watts
#40 00:00:55 01:21:47 0.30 mi 34.19 mi +4.37 % 19.59 mph 343 watts
#41 00:01:14 01:23:01 0.69 mi 34.88 mi -3.36 % 33.54 mph 214 watts
#42 00:01:13 01:24:14 0.48 mi 35.36 mi +2.93 % 23.65 mph 327 watts
#43 00:00:14 01:24:29 0.08 mi 35.44 mi +3.93 % 19.08 mph 340 watts
#44 00:00:46 01:25:15 0.38 mi 35.82 mi -2.57 % 29.43 mph 227 watts
#45 00:00:48 01:26:03 0.36 mi 36.18 mi +1.23 % 27.15 mph 299 watts
#46 00:01:18 01:27:22 0.46 mi 36.64 mi +2.48 % 21.03 mph 320 watts
#47 00:00:52 01:28:14 0.49 mi 37.13 mi -4.34 % 33.66 mph 204 watts
#48 00:01:12 01:29:26 0.52 mi 37.65 mi +1.58 % 25.90 mph 305 watts
#49 00:00:25 01:29:52 0.13 mi 37.78 mi +5.05 % 17.99 mph 348 watts
#50 00:00:49 01:30:42 0.36 mi 38.14 mi -1.44 % 26.10 mph 249 watts
#51 00:01:07 01:31:49 0.36 mi 38.50 mi +4.21 % 19.19 mph 340 watts
#52 00:01:43 01:33:32 0.66 mi 39.16 mi +1.18 % 22.78 mph 300 watts
#53 00:01:05 01:34:38 0.54 mi 39.70 mi -1.81 % 29.96 mph 244 watts
#54 00:00:19 01:34:57 0.19 mi 39.89 mi -3.76 % 34.02 mph 212 watts
#55 00:00:41 01:35:39 0.27 mi 40.16 mi +3.43 % 23.30 mph 332 watts
#56 00:01:28 01:37:08 0.84 mi 41.00 mi -4.68 % 34.31 mph 210 watts
#57 00:01:07 01:38:16 0.58 mi 41.58 mi -1.16 % 30.84 mph 260 watts
#58 00:03:01 01:41:17 1.25 mi 42.83 mi +0.43 % 24.87 mph 286 watts
#59 00:00:28 01:41:46 0.10 mi 42.93 mi +9.33 % 13.04 mph 370 watts
#60 00:02:00 01:43:46 0.76 mi 43.69 mi +0.48 % 22.71 mph 289 watts
#61 00:00:44 01:44:31 0.20 mi 43.89 mi +6.31 % 16.11 mph 392 watts
#62 00:02:07 01:46:38 0.95 mi 44.84 mi -1.05 % 26.86 mph 261 watts
#63 00:01:16 01:47:55 0.43 mi 45.27 mi +3.15 % 19.91 mph 329 watts
#64 00:02:23 01:50:19 1.04 mi 46.31 mi -0.53 % 26.06 mph 270 watts
#65 00:00:34 01:50:53 0.25 mi 46.56 mi -0.13 % 26.23 mph 277 watts
#66 00:02:22 01:53:16 0.83 mi 47.39 mi +2.04 % 20.90 mph 314 watts
#67 00:01:07 01:54:23 0.55 mi 47.94 mi -2.35 % 29.29 mph 239 watts
#68 00:03:30 01:57:53 1.42 mi 49.36 mi +0.61 % 24.36 mph 290 watts
#69 00:00:24 01:58:17 0.13 mi 49.49 mi +4.30 % 19.05 mph 341 watts
#70 00:02:12 02:00:30 1.08 mi 50.57 mi -2.00 % 29.22 mph 247 watts
#71 00:02:31 02:03:01 1.02 mi 51.59 mi +0.72 % 24.24 mph 293 watts
#72 00:02:45 02:05:47 1.26 mi 52.85 mi -0.82 % 27.48 mph 265 watts
#73 00:00:38 02:06:25 0.28 mi 53.13 mi +0.41 % 25.82 mph 287 watts
#74 00:04:39 02:11:05 1.50 mi 54.63 mi +2.63 % 19.35 mph 322 watts
#75 00:00:20 02:11:25 0.10 mi 54.73 mi +4.30 % 17.28 mph 340 watts
#76 00:05:57 02:17:23 2.17 mi 56.90 mi +1.33 % 21.87 mph 302 watts
#77 00:01:26 02:18:49 0.48 mi 57.38 mi +2.55 % 19.98 mph 321 watts
#78 00:04:13 02:23:02 1.72 mi 59.10 mi +0.63 % 24.49 mph 289 watts
#79 00:00:31 02:23:34 0.29 mi 59.39 mi -4.33 % 33.23 mph 202 watts
#80 00:00:12 02:23:47 0.11 mi 59.50 mi +3.87 % 30.39 mph 335 watts
#81 00:01:01 02:24:49 0.35 mi 59.85 mi +2.39 % 20.22 mph 316 watts
#82 00:03:35 02:28:24 1.74 mi 61.59 mi -0.60 % 29.00 mph 264 watts
#83 00:00:57 02:29:22 0.53 mi 62.12 mi -2.36 % 32.91 mph 233 watts
#84 00:03:59 02:33:22 2.11 mi 64.23 mi -1.33 % 31.67 mph 250 watts
#85 00:02:48 02:36:10 1.66 mi 65.89 mi -2.69 % 35.45 mph 225 watts
#86 00:00:18 02:36:29 0.18 mi 66.07 mi -1.01 % 33.86 mph 255 watts
#87 00:02:59 02:39:28 1.31 mi 67.38 mi +0.70 % 26.19 mph 287 watts
#88 00:01:58 02:41:26 0.97 mi 68.35 mi -0.85 % 29.70 mph 257 watts
#89 00:02:54 02:44:21 1.10 mi 69.45 mi +2.10 % 22.75 mph 313 watts
#90 00:00:12 02:44:33 0.08 mi 69.53 mi +1.64 % 22.35 mph 305 watts
#91 00:03:02 02:47:36 1.52 mi 71.05 mi -0.98 % 30.00 mph 254 watts
#92 00:01:21 02:48:57 0.51 mi 71.56 mi +2.64 % 22.48 mph 320 watts
#93 00:01:28 02:50:25 0.79 mi 72.35 mi -2.20 % 32.00 mph 233 watts
#94 00:00:08 02:50:34 0.08 mi 72.43 mi -1.20 % 33.78 mph 250 watts
#95 00:02:34 02:53:09 1.13 mi 73.56 mi +0.77 % 26.27 mph 288 watts
#96 00:00:10 02:53:19 0.08 mi 73.64 mi +0.24 % 26.10 mph 277 watts
#97 00:00:45 02:54:05 0.42 mi 74.06 mi -3.01 % 33.60 mph 219 watts
#98 00:00:07 02:54:12 0.07 mi 74.13 mi -4.22 % 37.58 mph 200 watts
#99 00:02:08 02:56:20 0.93 mi 75.06 mi +1.28 % 26.17 mph 298 watts
#100 00:00:17 02:56:38 0.16 mi 75.22 mi -6.18 % 33.33 mph 177 watts
#101 00:00:05 02:56:44 0.06 mi 75.28 mi -6.61 % 41.10 mph 174 watts
#102 00:01:31 02:58:15 0.82 mi 76.10 mi -0.64 % 32.27 mph 262 watts
#103 00:00:33 02:58:48 0.27 mi 76.37 mi -0.28 % 29.30 mph 267 watts
#104 00:01:59 03:00:48 1.04 mi 77.41 mi -1.15 % 31.27 mph 252 watts
#105 00:01:17 03:02:05 0.57 mi 77.98 mi +1.05 % 26.41 mph 293 watts
#106 00:03:04 03:05:10 0.83 mi 78.81 mi +5.10 % 16.18 mph 348 watts
#107 00:00:33 03:05:43 0.26 mi 79.07 mi -3.27 % 27.91 mph 218 watts
#108 00:01:45 03:07:29 0.71 mi 79.78 mi +1.87 % 24.07 mph 308 watts
#109 00:00:11 03:07:40 0.07 mi 79.85 mi +1.34 % 22.65 mph 300 watts
#110 00:01:16 03:08:56 0.57 mi 80.42 mi -0.37 % 27.15 mph 269 watts
#111 00:00:35 03:09:32 0.38 mi 80.80 mi -5.83 % 38.41 mph 184 watts
#112 00:00:52 03:10:24 0.42 mi 81.22 mi +1.52 % 28.90 mph 303 watts
#113 00:01:09 03:11:34 0.60 mi 81.82 mi -2.01 % 30.92 mph 240 watts
#114 00:01:32 03:13:06 0.50 mi 82.32 mi +3.73 % 19.57 mph 336 watts
#115 00:01:02 03:14:09 0.50 mi 82.82 mi -2.26 % 28.97 mph 238 watts
#116 00:00:35 03:14:44 0.31 mi 83.13 mi -1.25 % 30.98 mph 255 watts
#117 00:00:59 03:15:44 0.37 mi 83.50 mi +2.57 % 22.23 mph 321 watts
#118 00:01:02 03:16:46 0.54 mi 84.04 mi -3.10 % 31.51 mph 222 watts
#119 00:01:59 03:18:46 0.68 mi 84.72 mi +3.19 % 20.46 mph 329 watts
#120 00:00:13 03:18:59 0.07 mi 84.79 mi +2.28 % 19.32 mph 316 watts
#121 00:00:29 03:19:29 0.26 mi 85.05 mi -5.15 % 31.78 mph 195 watts
#122 00:05:30 03:25:00 2.66 mi 87.71 mi -0.66 % 28.98 mph 265 watts
#123 00:03:31 03:28:31 1.53 mi 89.24 mi +0.26 % 26.10 mph 283 watts
#124 00:00:17 03:28:49 0.14 mi 89.38 mi -1.01 % 27.26 mph 259 watts
#125 00:02:05 03:30:54 1.02 mi 90.40 mi -1.09 % 29.31 mph 257 watts
#126 00:02:01 03:32:56 0.78 mi 91.18 mi +1.52 % 23.18 mph 304 watts
#127 00:00:16 03:33:13 0.10 mi 91.28 mi +1.98 % 21.83 mph 311 watts
#128 00:01:48 03:35:02 0.84 mi 92.12 mi -0.96 % 27.91 mph 259 watts
#129 00:02:01 03:37:03 0.65 mi 92.77 mi +2.61 % 19.28 mph 323 watts
#130 00:00:36 03:37:39 0.26 mi 93.03 mi -2.42 % 25.94 mph 241 watts
#131 00:01:25 03:39:05 0.40 mi 93.43 mi +4.44 % 17.08 mph 343 watts
#132 00:02:08 03:41:13 0.61 mi 94.04 mi +3.48 % 17.23 mph 332 watts
#133 00:05:57 03:47:11 2.55 mi 96.59 mi +0.06 % 25.72 mph 282 watts
#134 00:00:18 03:47:30 0.11 mi 96.70 mi +4.13 % 21.41 mph 348 watts
#135 00:02:10 03:49:40 1.13 mi 97.83 mi -2.01 % 30.96 mph 241 watts
#136 00:01:52 03:51:33 0.92 mi 98.75 mi -0.67 % 29.54 mph 266 watts
#137 00:01:31 03:53:04 0.70 mi 99.45 mi -0.63 % 27.50 mph 270 watts
#138 00:00:55 03:53:59 0.27 mi 99.72 mi +4.77 % 17.22 mph 343 watts
#139 00:00:15 03:54:15 0.07 mi 99.79 mi +2.65 % 16.72 mph 323 watts
#140 00:01:53 03:56:08 0.70 mi 100.49 mi +0.79 % 22.35 mph 297 watts
#141 00:03:30 03:59:39 1.64 mi 102.13 mi -1.47 % 28.01 mph 256 watts
#142 00:00:11 03:59:51 0.09 mi 102.22 mi -0.99 % 28.23 mph 265 watts
#143 00:05:50 04:05:42 2.40 mi 104.62 mi +0.13 % 24.64 mph 286 watts
#144 00:04:15 04:09:57 1.84 mi 106.46 mi -0.51 % 25.91 mph 274 watts
#145 00:05:31 04:15:29 2.39 mi 108.85 mi -0.49 % 25.90 mph 276 watts
#146 00:03:18 04:18:47 1.29 mi 110.14 mi +0.65 % 23.30 mph 294 watts
#147 00:02:02 04:20:50 0.89 mi 111.03 mi -0.68 % 26.08 mph 271 watts
#148 00:01:15 04:22:06 0.59 mi 111.62 mi -1.61 % 28.16 mph 254 watts
#149 00:01:42 04:23:48 0.74 mi 112.36 mi -0.19 % 26.13 mph 273 watts
Totals 04:23:48 04:23:48 112.40 mi 112.40 mi NA 25.56 mph 282.28 watts

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 13 00:21:22 6.48 mi 00:01:38 0.50 mi 4.09 % 18.57 mph 340 watts
All Cats 13 00:21:22 6.48 mi 00:01:38 0.50 mi 4.09 % 18.57 mph 340 watts
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:03:09 1.23 mi 00:01:54 0.62 mi 19.42 mph 329 watts 3.14 % 103 ft Cat4
#2 00:16:31 6.94 mi 00:01:44 0.46 mi 15.95 mph 345 watts 4.83 % 118 ft Cat4
#3 00:41:01 16.91 mi 00:01:21 0.40 mi 17.53 mph 332 watts 3.59 % 75 ft Cat4
#4 01:20:51 33.91 mi 00:00:55 0.30 mi 19.59 mph 343 watts 4.37 % 70 ft Cat4
#5 01:30:42 38.16 mi 00:01:07 0.36 mi 19.19 mph 340 watts 4.21 % 79 ft Cat4
#6 01:34:57 39.90 mi 00:00:41 0.27 mi 23.30 mph 332 watts 3.43 % 49 ft Cat4
#7 01:43:46 43.71 mi 00:00:44 0.20 mi 16.11 mph 392 watts 6.31 % 67 ft Cat4
#8 01:46:38 44.86 mi 00:01:16 0.43 mi 19.91 mph 329 watts 3.15 % 71 ft Cat4
#9 03:02:05 77.99 mi 00:03:04 0.83 mi 16.18 mph 348 watts 5.10 % 223 ft Cat4
#10 03:11:34 81.83 mi 00:01:32 0.50 mi 19.57 mph 336 watts 3.73 % 99 ft Cat4
#11 03:16:46 84.05 mi 00:02:12 0.75 mi 20.35 mph 323 watts 3.10 % 123 ft Cat4
#12 03:37:40 93.06 mi 00:03:33 1.02 mi 17.17 mph 338 watts 3.86 % 208 ft Cat4
#13 03:53:04 99.49 mi 00:01:11 0.34 mi 17.11 mph 333 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 04:23:48
Avg. Speed 25.56 mph
Avg. Power 340 watts
Watts/Kg 4.66
Normalized Power® 287.16 watts
Variability Index 0.84
Intensity Factor® 0.75
Training Stress Score® 246
Work 4468 kJ
Weighted Grade 0.3%
Effective Elevation +4,224 / -4,217 ft
Avg. Yaw 4.73 °
Avg. CdA 0.2268
Avg. Crr 0.00370
Course 2016 Ironman World Championship
Classification Rolling
Bike Scott (Kona)
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