Route
Route
Key data
- Distance
- 32.2km
- Moving time
- 1:03 h
- total 1:03:00
- Elevation
- 0m
- Avg speed
- 30.6km/h
- max 32.3 km/h
- Avg power
- 167W
- 2.10 W/kg · max 200 W
- Normalized Power
- 173W
- 2.18 W/kg
- Avg heart rate
- 154bpm
- max 164 bpm
- Avg cadence
- 90rpm
- Calories
- 661kcal
- 630 kJ of work
- Training Stress
- 62TSS
- FTP 225 W · IF 0.77
- Relative Effort
- 104
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 W13%8 min
- Z2Endurance · 125–169 W16%10 min
- Z3Tempo · 170–203 W71%45 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 bpm1%1 min
- Z2Endurance · 124–141 bpm12%8 min
- Z3Tempo · 142–155 bpm16%10 min
- Z4Threshold · 156–167 bpm70%44 min
- Z5Maximum · ≥ 168 bpm0%0 min
Power curve
This ride vs. bests 2023 and all-time
This ride – 1 min: 186 W · 2.34 W/kg, 5 min: 185 W · 2.33 W/kg, 20 min: 184 W · 2.31 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.04
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.12
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 3/ 10
Aerobic decoupling (Pa:HR)
+2.9 %Stable – strong aerobic base
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Laps
3 laps
| 1 | Warm-up | 4.64 km | 9:59 | 27.9 | 130 | 139 | 145 | 90 | 0 |
| 2 | Tempo | 24.00 km | 44:59 | 32.0 | 184 | 160 | 164 | 90 | 0 |
| 3 | Cool-down | 3.50 km | 7:59 | 26.3 | 112 | 142 | 159 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"timezone": "(GMT-05:00) America/New_York",
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