Route
Route
Key data
- Distance
- 36.7km
- Moving time
- 1:11 h
- total 1:11:00
- Elevation
- 0m
- Avg speed
- 31.0km/h
- max 34.5 km/h
- Avg power
- 175W
- 2.21 W/kg · max 235 W
- Normalized Power
- 192W
- 2.42 W/kg
- Avg heart rate
- 157bpm
- max 175 bpm
- Avg cadence
- 90rpm
- Calories
- 784kcal
- 747 kJ of work
- Training Stress
- 86TSS
- FTP 225 W · IF 0.85
- Relative Effort
- 136
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 W23%16 min
- Z2Endurance · 125–169 W21%15 min
- Z3Tempo · 170–203 W0%0 min
- Z4Threshold · 204–236 W56%40 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 bpm1%1 min
- Z2Endurance · 124–141 bpm21%15 min
- Z3Tempo · 142–155 bpm21%15 min
- Z4Threshold · 156–167 bpm4%3 min
- Z5Maximum · ≥ 168 bpm53%37 min
Power curve
This ride vs. bests 2023 and all-time
This ride – 1 min: 220 W · 2.77 W/kg, 5 min: 219 W · 2.75 W/kg, 20 min: 218 W · 2.74 W/kg
Performance analysis
- Intensity Factor
- 0.85
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.22
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+5.9 %Okay – keep building the base
Fueling for this ride
During: 60 g carbs/h – gel, bar or sports drink
Drink: 500–750 ml/h
After: ~30 g protein + 70–90 g carbs within 1–2 h
Laps
5 laps
| 1 | Warm-up | 6.97 km | 14:59 | 27.9 | 131 | 139 | 145 | 90 | 0 |
| 2 | Threshold 1 | 11.38 km | 19:59 | 34.2 | 218 | 169 | 172 | 90 | 0 |
| 3 | Recovery | 3.07 km | 6:59 | 26.4 | 112 | 142 | 169 | 90 | 0 |
| 4 | Threshold 2 | 11.33 km | 19:59 | 34.0 | 216 | 171 | 175 | 90 | 0 |
| 5 | Cool-down | 3.95 km | 8:59 | 26.4 | 113 | 143 | 171 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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