Route
Route
Key data
- Distance
- 17.5km
- Moving time
- 40 min
- total 40:00
- Elevation
- 0m
- Avg speed
- 26.3km/h
- max 26.5 km/h
- Avg power
- 113W
- 1.42 W/kg · max 125 W
- Normalized Power
- 113W
- 1.42 W/kg
- Avg heart rate
- 137bpm
- max 142 bpm
- Avg cadence
- 90rpm
- Calories
- 284kcal
- 271 kJ of work
- Training Stress
- 17TSS
- FTP 225 W · IF 0.50
- Relative Effort
- 35
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 225 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 124 W100%40 min
- Z2Endurance · 125–169 W0%0 min
- Z3Tempo · 170–203 W0%0 min
- Z4Threshold · 204–236 W0%0 min
- Z5VO2max · 237–270 W0%0 min
- Z6Anaerobic · 271–338 W0%0 min
- Z7Neuromuscular · ≥ 339 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 123 bpm2%1 min
- Z2Endurance · 124–141 bpm98%39 min
- Z3Tempo · 142–155 bpm0%0 min
- Z4Threshold · 156–167 bpm0%0 min
- Z5Maximum · ≥ 168 bpm0%0 min
Power curve
This ride vs. bests 2023 and all-time
This ride – 1 min: 114 W · 1.43 W/kg, 5 min: 113 W · 1.42 W/kg, 20 min: 113 W · 1.42 W/kg
Performance analysis
- Intensity Factor
- 0.50
- NP ÷ FTP
- Variability Index
- 1.00
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.83
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0002",
"name": "Recovery spin",
"sport_type": "VirtualRide",
"start_date": "2023-10-29T22:02:40Z",
"start_date_local": "2023-10-29T18:02:40",
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"moving_time": 2400,
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"total_elevation_gain": 0,
"average_watts": 112.7,
"average_heartrate": 136.9,
"metrics": {
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"180": 113,
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"900": 113,
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},
"decoupling_pct": null,
"hr_distribution": {
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},
"hr_curve": {
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},
"metric_sources": {
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"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
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"variability_index": 1.003,
"efficiency_factor": 0.825
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT-04:00) America/New_York",
"utc_offset": -14400,
"strava_url": "https://www.strava.com/activities/demo-0002",
"commute": false,
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"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
"device_name": "Smart trainer",
"elev_high": null,
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"average_speed": 7.301,
"max_speed": 7.37,
"device_watts": true,
"weighted_average_watts": 113,
"max_watts": 125,
"kilojoules": 270.5,
"has_heartrate": true,
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"average_cadence": 90.1,
"average_temp": null,
"suffer_score": 35,
"calories": 284,
"perceived_exertion": null,
"kudos_count": 4,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 0,
"pr_count": 0,
"start_latlng": null,
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"location_city": null,
"location_country": null,
"geo": null,
"summary_polyline": null,
"laps": [
{
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"lap_index": 1,
"split": 1,
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"total_elevation_gain": 0,
"average_speed": 7.304,
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"average_cadence": 90.1,
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"average_heartrate": 136.9,
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"start_index": 0,
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],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0002.json",
"external_id": null,
"synced": {
"summary": "2023-10-29T23:42:40.000Z",
"detail": "2023-10-29T23:42:40.000Z",
"streams": "2023-10-29T23:42:40.000Z"
}
}