Route
Route
Key data
- Distance
- 35.0km
- Moving time
- 1:10 h
- total 1:10:00
- Elevation
- 0m
- Avg speed
- 30.0km/h
- max 33.6 km/h
- Avg power
- 161W
- 2.02 W/kg · max 220 W
- Normalized Power
- 176W
- 2.21 W/kg
- Avg heart rate
- 153bpm
- max 170 bpm
- Avg cadence
- 90rpm
- Calories
- 709kcal
- 675 kJ of work
- Training Stress
- 71TSS
- FTP 225 W · IF 0.78
- Relative Effort
- 123
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 W37%26 min
- Z2Endurance · 125–169 W11%8 min
- Z3Tempo · 170–203 W26%18 min
- Z4Threshold · 204–236 W25%18 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 bpm38%26 min
- Z3Tempo · 142–155 bpm11%8 min
- Z4Threshold · 156–167 bpm44%31 min
- Z5Maximum · ≥ 168 bpm6%4 min
Power curve
This ride vs. bests 2023 and all-time
This ride – 1 min: 204 W · 2.57 W/kg, 5 min: 203 W · 2.55 W/kg, 20 min: 180 W · 2.26 W/kg
Performance analysis
- Intensity Factor
- 0.78
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.15
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.2 %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
8 laps
| 1 | Warm-up | 5.45 km | 11:59 | 27.3 | 124 | 137 | 143 | 90 | 0 |
| 2 | Sweet spot 1 | 6.62 km | 11:59 | 33.2 | 203 | 164 | 168 | 90 | 0 |
| 3 | Recovery | 2.19 km | 4:59 | 26.4 | 113 | 140 | 163 | 90 | 0 |
| 4 | Sweet spot 2 | 6.62 km | 11:59 | 33.1 | 202 | 165 | 169 | 90 | 0 |
| 5 | Recovery | 2.19 km | 4:59 | 26.4 | 113 | 141 | 165 | 90 | 0 |
| 6 | Sweet spot 3 | 6.62 km | 11:59 | 33.2 | 203 | 166 | 170 | 90 | 0 |
| 7 | Recovery | 2.19 km | 4:59 | 26.4 | 113 | 143 | 165 | 90 | 0 |
| 8 | Cool-down | 3.06 km | 6:59 | 26.3 | 113 | 141 | 143 | 90 | 0 |
Notes & raw data
Description
Hit the climb hard for once and it paid off.
All data
Show raw data
{
"id": "demo-0010",
"name": "Sweet spot 3×12",
"sport_type": "VirtualRide",
"start_date": "2023-12-10T02:21:11Z",
"start_date_local": "2023-12-09T18:21:11",
"trainer": false,
"distance": 35014.3,
"moving_time": 4200,
"elapsed_time": 4200,
"total_elevation_gain": 0,
"average_watts": 160.7,
"average_heartrate": 152.6,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
100,
1
],
[
105,
45
],
[
110,
613
],
[
115,
623
],
[
120,
292
],
[
125,
376
],
[
130,
89
],
[
190,
56
],
[
195,
325
],
[
200,
719
],
[
205,
705
],
[
210,
298
],
[
215,
54
],
[
220,
3
]
]
},
"power_curve": {
"1": 220,
"5": 210,
"10": 209,
"15": 207,
"20": 207,
"30": 206,
"60": 204,
"120": 204,
"180": 203,
"300": 203,
"480": 203,
"600": 203,
"900": 187,
"1200": 180,
"1800": 185,
"2700": 182,
"3600": 169
},
"decoupling_pct": 4.2,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
72,
1
],
[
75,
1
],
[
77,
1
],
[
79,
1
],
[
81,
1
],
[
82,
1
],
[
84,
1
],
[
85,
1
],
[
87,
1
],
[
89,
1
],
[
90,
1
],
[
91,
1
],
[
93,
1
],
[
94,
1
],
[
96,
1
],
[
97,
1
],
[
99,
1
],
[
100,
1
],
[
102,
1
],
[
103,
1
],
[
104,
1
],
[
105,
1
],
[
107,
1
],
[
108,
1
],
[
109,
1
],
[
110,
1
],
[
111,
1
],
[
112,
1
],
[
113,
1
],
[
114,
2
],
[
115,
1
],
[
116,
1
],
[
117,
1
],
[
118,
2
],
[
119,
1
],
[
120,
1
],
[
121,
1
],
[
122,
2
],
[
123,
1
],
[
124,
2
],
[
125,
2
],
[
126,
2
],
[
127,
1
],
[
128,
2
],
[
129,
3
],
[
130,
2
],
[
131,
3
],
[
132,
2
],
[
133,
4
],
[
134,
4
],
[
135,
3
],
[
136,
19
],
[
137,
101
],
[
138,
227
],
[
139,
309
],
[
140,
515
],
[
141,
384
],
[
142,
199
],
[
143,
71
],
[
144,
16
],
[
145,
21
],
[
146,
19
],
[
147,
19
],
[
148,
10
],
[
149,
22
],
[
150,
17
],
[
151,
13
],
[
152,
16
],
[
153,
8
],
[
154,
15
],
[
155,
10
],
[
156,
19
],
[
157,
8
],
[
158,
13
],
[
159,
20
],
[
160,
30
],
[
161,
51
],
[
162,
68
],
[
163,
134
],
[
164,
220
],
[
165,
416
],
[
166,
519
],
[
167,
367
],
[
168,
201
],
[
169,
41
],
[
170,
9
]
]
},
"hr_curve": {
"60": 169,
"300": 167,
"1200": 160,
"3600": 155
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 176,
"variability_index": 1.095,
"efficiency_factor": 1.153
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT-08:00) America/Vancouver",
"utc_offset": -28800,
"strava_url": "https://www.strava.com/activities/demo-0010",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
"device_name": "Smart trainer",
"elev_high": null,
"elev_low": null,
"average_speed": 8.337,
"max_speed": 9.32,
"device_watts": true,
"weighted_average_watts": 176,
"max_watts": 220,
"kilojoules": 674.8,
"has_heartrate": true,
"max_heartrate": 170,
"average_cadence": 90,
"average_temp": null,
"suffer_score": 123,
"calories": 709,
"perceived_exertion": null,
"kudos_count": 4,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 0,
"pr_count": 0,
"start_latlng": null,
"end_latlng": null,
"location_city": null,
"location_country": null,
"geo": null,
"summary_polyline": null,
"laps": [
{
"name": "Warm-up",
"lap_index": 1,
"split": 1,
"start_date_local": "2023-12-09T18:21:11",
"elapsed_time": 719,
"moving_time": 719,
"distance": 5454.3,
"total_elevation_gain": 0,
"average_speed": 7.586,
"max_speed": 7.65,
"average_cadence": 90,
"average_watts": 123.8,
"device_watts": true,
"average_heartrate": 137.2,
"max_heartrate": 143,
"start_index": 0,
"end_index": 719
},
{
"name": "Sweet spot 1",
"lap_index": 2,
"split": 2,
"start_date_local": "2023-12-09T18:33:11",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6624,
"total_elevation_gain": 0,
"average_speed": 9.213,
"max_speed": 9.32,
"average_cadence": 89.9,
"average_watts": 202.6,
"device_watts": true,
"average_heartrate": 163.7,
"max_heartrate": 168,
"start_index": 720,
"end_index": 1439
},
{
"name": "Recovery",
"lap_index": 3,
"split": 3,
"start_date_local": "2023-12-09T18:45:11",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2193.6,
"total_elevation_gain": 0,
"average_speed": 7.336,
"max_speed": 8.94,
"average_cadence": 90,
"average_watts": 112.5,
"device_watts": true,
"average_heartrate": 140.4,
"max_heartrate": 163,
"start_index": 1440,
"end_index": 1739
},
{
"name": "Sweet spot 2",
"lap_index": 4,
"split": 4,
"start_date_local": "2023-12-09T18:50:11",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6616.5,
"total_elevation_gain": 0,
"average_speed": 9.202,
"max_speed": 9.28,
"average_cadence": 90.2,
"average_watts": 202.1,
"device_watts": true,
"average_heartrate": 164.6,
"max_heartrate": 169,
"start_index": 1740,
"end_index": 2459
},
{
"name": "Recovery",
"lap_index": 5,
"split": 5,
"start_date_local": "2023-12-09T19:02:11",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2193.8,
"total_elevation_gain": 0,
"average_speed": 7.337,
"max_speed": 8.95,
"average_cadence": 89.7,
"average_watts": 112.5,
"device_watts": true,
"average_heartrate": 141.3,
"max_heartrate": 165,
"start_index": 2460,
"end_index": 2759
},
{
"name": "Sweet spot 3",
"lap_index": 6,
"split": 6,
"start_date_local": "2023-12-09T19:07:11",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6622,
"total_elevation_gain": 0,
"average_speed": 9.21,
"max_speed": 9.28,
"average_cadence": 90,
"average_watts": 202.5,
"device_watts": true,
"average_heartrate": 165.8,
"max_heartrate": 170,
"start_index": 2760,
"end_index": 3479
},
{
"name": "Recovery",
"lap_index": 7,
"split": 7,
"start_date_local": "2023-12-09T19:19:11",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2193.8,
"total_elevation_gain": 0,
"average_speed": 7.337,
"max_speed": 8.89,
"average_cadence": 89.9,
"average_watts": 112.6,
"device_watts": true,
"average_heartrate": 142.7,
"max_heartrate": 165,
"start_index": 3480,
"end_index": 3779
},
{
"name": "Cool-down",
"lap_index": 8,
"split": 8,
"start_date_local": "2023-12-09T19:24:11",
"elapsed_time": 419,
"moving_time": 419,
"distance": 3059.2,
"total_elevation_gain": 0,
"average_speed": 7.301,
"max_speed": 7.36,
"average_cadence": 90,
"average_watts": 112.5,
"device_watts": true,
"average_heartrate": 140.9,
"max_heartrate": 143,
"start_index": 3780,
"end_index": 4199
}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0010.json",
"external_id": null,
"synced": {
"summary": "2023-12-10T04:31:11.000Z",
"detail": "2023-12-10T04:31:11.000Z",
"streams": "2023-12-10T04:31:11.000Z"
}
}