Route
Route
Key data
- Distance
- 32.3km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 29.8km/h
- max 36.8 km/h
- Avg power
- 162W
- 2.03 W/kg · max 280 W
- Normalized Power
- 196W
- 2.47 W/kg
- Avg heart rate
- 153bpm
- max 186 bpm
- Avg cadence
- 90rpm
- Calories
- 662kcal
- 630 kJ of work
- Training Stress
- 82TSS
- FTP 225 W · IF 0.87
- Relative Effort
- 110
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 W46%30 min
- Z2Endurance · 125–169 W23%15 min
- Z3Tempo · 170–203 W0%0 min
- Z4Threshold · 204–236 W0%0 min
- Z5VO2max · 237–270 W30%20 min
- Z6Anaerobic · 271–338 W1%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 bpm44%29 min
- Z3Tempo · 142–155 bpm22%14 min
- Z4Threshold · 156–167 bpm4%3 min
- Z5Maximum · ≥ 168 bpm28%18 min
Power curve
This ride vs. bests 2023 and all-time
This ride – 1 min: 261 W · 3.28 W/kg, 5 min: 233 W · 2.93 W/kg, 20 min: 200 W · 2.52 W/kg
Performance analysis
- Intensity Factor
- 0.87
- NP ÷ FTP
- Variability Index
- 1.21
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.28
- 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
12 laps
| 1 | Warm-up | 6.97 km | 14:59 | 27.9 | 130 | 140 | 145 | 90 | 0 |
| 2 | Interval 1 | 2.41 km | 3:59 | 36.3 | 259 | 177 | 183 | 90 | 0 |
| 3 | Recovery | 1.76 km | 3:59 | 26.5 | 113 | 144 | 181 | 90 | 0 |
| 4 | Interval 2 | 2.40 km | 3:59 | 36.2 | 258 | 177 | 183 | 90 | 0 |
| 5 | Recovery | 1.76 km | 3:59 | 26.5 | 113 | 143 | 181 | 90 | 0 |
| 6 | Interval 3 | 2.40 km | 3:59 | 36.2 | 259 | 176 | 183 | 90 | 0 |
| 7 | Recovery | 1.76 km | 3:59 | 26.5 | 112 | 144 | 181 | 90 | 0 |
| 8 | Interval 4 | 2.40 km | 3:59 | 36.2 | 259 | 178 | 184 | 90 | 0 |
| 9 | Recovery | 1.76 km | 3:59 | 26.5 | 112 | 145 | 181 | 90 | 0 |
| 10 | Interval 5 | 2.40 km | 3:59 | 36.2 | 259 | 179 | 186 | 90 | 0 |
| 11 | Recovery | 1.76 km | 3:59 | 26.5 | 113 | 145 | 184 | 90 | 0 |
| 12 | Cool-down | 4.38 km | 9:59 | 26.3 | 113 | 140 | 143 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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