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Pacing
Race Model
Pace a race from your own physiology — running & cycling
Race model
Custom
Blocks
Pace
D′ battery — what's left
Per block: distance · pace (drag the slider) · split time. ÷ splits a block, × removes it; the race total stays fixed.
How to use it
Each block is a slice of the race: set its distance and drag its pace — the
split time for that block updates so you can pace by lap. Pick a preset distance or type a
custom one (750 m, 11.2 km, …); ÷ carves a block in two (e.g. a 100 m sprint finish)
and × removes one; the slider runs all the way to an all-out sprint. The
D′ battery under the pace shows what's left at every point: faster than CV drains it,
slower refills it. The optimal plan empties it right at the line; spend it too early and
D′ empties before the finish (red) — forced down to CV for the rest, the blow-up you can
see coming; leave some in the tank and you finished slower than you could.
Model it: hold the opening blocks at a pace and read “close the last … as fast as …” —
the fastest you can run the final block before blowing up. Push an early block and watch that
closing ceiling drop. Max the finish sets the last block to the ceiling. Ideal conditions
only — no wind, terrain or altitude; this is a ceiling, not a guarantee.
Pace a route from your own physiology — pick a ride you've recorded or drop in a
GPX/TCX. It works out the power to hold over each climb, descent and headwind, tracks the W′ you spend
along the way, and exports the plan as a Zwift or head-unit workout.
Your numbers — CP 267 W · W′ 19.1 kJ · FTP 250 W · 72.0 kg.
1 · Your route
Pick a ride you've recorded — its terrain is rebuilt from your GPS & elevation —
or drop in a GPX/TCX file.
or
Trim to a section
2 · Your numbers
Your numbers, from your own data.
Rider & bike
Aero & rolling
Position:Surface:
Conditions
3 · Your pacing plan
Optimal power over the course, and the W′ battery draining and recharging beneath it.
Set your numbers, then compute.
Hit Compute pacing to model the ride.
4 · Export the workout
Load the plan onto Zwift or your head unit. ERG files hold the power targets by time;
the FIT course carries the actual route + targets for outdoor navigation.
Simplified — fewer steps, easy to follow on a head unit outdoors. Detailed — tracks every gradient change, ideal in ERG on Zwift & co. (The FIT course is always full-resolution.)
Saves the plan (at the granularity above) as a
cycling workout in your library — then schedule it, push it to intervals.icu, or export it like any other.
It's a model. Your CP, W′, FTP and weight come from your own data; CdA, Crr and wind are still
estimates, so treat the absolute time as a best case — outdoors, road surface, draft and corners all
bite. The pacing shape — where to push and where to ease — is the dependable part. Power is
shaped around your fitted CP; bounding it to your full power-duration curve, and estimating CdA from
your rides, come next.