2:30 Ironman 70.3 Mont Tremblant

Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.

Added a 10min warm up and a 5min cool down.

Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.

Total Time: 02:44:21

Category: Muscular endurance

Author: sckor

10 minutes of Warm Up at cadence 90 and zone recovery with heart rate recovery [ERG watts = 55% of FTP]
2 minutes 3 seconds at zone sub-LT [ERG watts = 78% of FTP]
2 minutes 1 seconds at zone sub-LT [ERG watts = 84% of FTP]
34 seconds at zone recovery [ERG watts = 56% of FTP]
51 seconds at zone lactate threshold [ERG watts = 94% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 68% of FTP]
41 seconds at zone recovery [ERG watts = 55% of FTP]
2 minutes 57 seconds at zone sub-LT [ERG watts = 83% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 73% of FTP]
1 minute 17 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 39 seconds at zone endurance [ERG watts = 68% of FTP]
4 minutes 7 seconds at zone sub-LT [ERG watts = 89% of FTP]
1 minute 29 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 33 seconds at zone endurance [ERG watts = 72% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 17 seconds at zone sub-LT [ERG watts = 82% of FTP]
22 seconds at zone endurance [ERG watts = 67% of FTP]
46 seconds at zone endurance [ERG watts = 63% of FTP]
1 minute 25 seconds at zone recovery [ERG watts = 53% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 76% of FTP]
5 minutes 58 seconds at zone endurance [ERG watts = 76% of FTP]
6 minutes 21 seconds at zone endurance [ERG watts = 78% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 77% of FTP]
3 minutes 30 seconds at zone endurance [ERG watts = 73% of FTP]
2 minutes 33 seconds at zone sub-LT [ERG watts = 84% of FTP]
1 minute 29 seconds at zone endurance [ERG watts = 75% of FTP]
1 minute 44 seconds at zone lactate threshold [ERG watts = 90% of FTP]
1 minute 28 seconds at zone endurance [ERG watts = 64% of FTP]
23 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 35 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 43 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 28 seconds at zone sub-LT [ERG watts = 78% of FTP]
1 minute 51 seconds at zone endurance [ERG watts = 70% of FTP]
10 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 31 seconds at zone sub-LT [ERG watts = 83% of FTP]
3 minutes 26 seconds at zone sub-LT [ERG watts = 77% of FTP]
6 minutes 6 seconds at zone endurance [ERG watts = 75% of FTP]
6 minutes 10 seconds at zone sub-LT [ERG watts = 77% of FTP]
1 minute 27 seconds at zone endurance [ERG watts = 75% of FTP]
3 minutes 43 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 24 seconds at zone lactate threshold [ERG watts = 89% of FTP]
52 seconds at zone sub-LT [ERG watts = 82% of FTP]
1 minute 24 seconds at zone endurance [ERG watts = 61% of FTP]
1 minute 33 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 27 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 4 seconds at zone endurance [ERG watts = 63% of FTP]
44 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 49 seconds at zone endurance [ERG watts = 69% of FTP]
59 seconds at zone sub-LT [ERG watts = 77% of FTP]
2 minutes 53 seconds at zone sub-LT [ERG watts = 79% of FTP]
26 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 42 seconds at zone endurance [ERG watts = 71% of FTP]
34 seconds at zone sub-LT [ERG watts = 76% of FTP]
2 minutes 35 seconds at zone sub-LT [ERG watts = 82% of FTP]
35 seconds at zone sub-LT [ERG watts = 76% of FTP]
1 minute 4 seconds at zone lactate threshold [ERG watts = 92% of FTP]
1 minute 15 seconds at zone endurance [ERG watts = 65% of FTP]
58 seconds at zone sub-LT [ERG watts = 83% of FTP]
2 minutes 26 seconds at zone endurance [ERG watts = 70% of FTP]
1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP]
1 minute 56 seconds at zone sub-LT [ERG watts = 81% of FTP]
1 minute 47 seconds at zone sub-LT [ERG watts = 77% of FTP]
29 seconds at zone recovery [ERG watts = 54% of FTP]
54 seconds at zone lactate threshold [ERG watts = 94% of FTP]
1 minute 35 seconds at zone endurance [ERG watts = 68% of FTP]
44 seconds at zone endurance [ERG watts = 72% of FTP]
2 minutes 31 seconds at zone sub-LT [ERG watts = 85% of FTP]
1 minute 6 seconds at zone endurance [ERG watts = 66% of FTP]
1 minute 21 seconds at zone sub-LT [ERG watts = 77% of FTP]
43 seconds at zone lactate threshold [ERG watts = 93% of FTP]
1 minute 5 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 59 seconds at zone lactate threshold [ERG watts = 97% of FTP]
1 minute 2 seconds at zone endurance [ERG watts = 69% of FTP]
1 minute 15 seconds at zone lactate threshold [ERG watts = 100% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 63% of FTP]
4 minutes 4 seconds at zone sub-LT [ERG watts = 86% of FTP]
1 minute 34 seconds at zone endurance [ERG watts = 67% of FTP]
1 minute 17 seconds at zone endurance [ERG watts = 65% of FTP]
1 minute 41 seconds at zone lactate threshold [ERG watts = 91% of FTP]
33 seconds at zone recovery [ERG watts = 43% of FTP]
59 seconds at zone sub-LT [ERG watts = 84% of FTP]
45 seconds at zone recovery [ERG watts = 50% of FTP]
53 seconds at zone endurance [ERG watts = 75% of FTP]
21 seconds at zone recovery [ERG watts = 54% of FTP]
1 minute 13 seconds at zone endurance [ERG watts = 75% of FTP]
42 seconds at zone lactate threshold [ERG watts = 96% of FTP]
1 minute 2 seconds at zone sub-LT [ERG watts = 79% of FTP]
1 minute 55 seconds at zone endurance [ERG watts = 68% of FTP]
5 minutes of Warm Down at zone recovery [ERG watts = 55% of FTP]

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2:30 Ironman 70.3 Mont Tremblant

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