Route
Route
Key data
- Distance
- 17.5km
- Moving time
- 40 min
- total 40:00
- Elevation
- 0m
- Avg speed
- 26.3km/h
- max 26.6 km/h
- Avg power
- 113W
- 1.42 W/kg · max 120 W
- Normalized Power
- 113W
- 1.42 W/kg
- Avg heart rate
- 137bpm
- max 142 bpm
- Avg cadence
- 90rpm
- Calories
- 284kcal
- 270 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 bpm97%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-0009",
"name": "Recovery spin",
"sport_type": "VirtualRide",
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"start_date_local": "2023-12-02T06:12:58",
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"total_elevation_gain": 0,
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"average_heartrate": 136.8,
"metrics": {
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"metric_sources": {
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},
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"efficiency_factor": 0.826
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"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT-08:00) America/Vancouver",
"utc_offset": -28800,
"strava_url": "https://www.strava.com/activities/demo-0009",
"commute": false,
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"visibility": "everyone",
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"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
"device_name": "Smart trainer",
"elev_high": null,
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"average_speed": 7.296,
"max_speed": 7.38,
"device_watts": true,
"weighted_average_watts": 113,
"max_watts": 120,
"kilojoules": 270.1,
"has_heartrate": true,
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"average_cadence": 89.9,
"average_temp": null,
"suffer_score": 35,
"calories": 284,
"perceived_exertion": null,
"kudos_count": 0,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
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"start_latlng": null,
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"location_city": null,
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"geo": null,
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"laps": [
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"splits_metric": [],
"segment_efforts": [],
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"streams": "/streams/demo-0009.json",
"external_id": null,
"synced": {
"summary": "2023-12-02T15:52:58.000Z",
"detail": "2023-12-02T15:52:58.000Z",
"streams": "2023-12-02T15:52:58.000Z"
}
}