Route
Coloured by HR zone
Key data
- Distance
- 21.5km
- Moving time
- 44 min
- total 46:50
- Elevation
- 54m
- 4–38 m
- Avg speed
- 29.5km/h
- max 42.0 km/h
- Avg power
- –
- no power meter
- Normalized Power
- –
- Avg heart rate
- 147bpm
- max 160 bpm
- Avg cadence
- 88rpm
- Calories
- 407kcal
- 364 kJ of work
- Training Stress
- –
- FTP 232 W
- Relative Effort
- 58
- Temperature
- 7°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
Legacy · Sync FTP unknown · boundaries not stored
No power second-by-second data
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 123 bpm2%1 min
- Z2Endurance · 124–141 bpm13%6 min
- Z3Tempo · 142–155 bpm73%32 min
- Z4Threshold · 156–167 bpm12%5 min
- Z5Maximum · ≥ 168 bpm0%0 min
Power curve
This ride vs. bests 2024 and all-time
No power data
Performance analysis
- Intensity Factor
- –
- NP ÷ FTP
- Variability Index
- –
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- –
- 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: 20–30 g carbs (e.g. 1 gel) – optional
Drink: 400–600 ml
After: Normal, balanced meal
Laps
3 laps
| 1 | Lap 1 | 10.00 km | 21:14 | 28.3 | – | 145 | 158 | 81 | 40 |
| 2 | Lap 2 | 10.00 km | 19:19 | 31.1 | – | 149 | 160 | 83 | 12 |
| 3 | Lap 3 | 1.47 km | 3:03 | 28.9 | – | 153 | 157 | 88 | 2 |
Segments
1 segment
| Regent's Park Outer Circle | 0.88 km | 0.0 % | 1:42 | 31.1 | – | 149 |
Kilometre splits
| 1 | 2:09 | 27.9 | 0 m | 127 |
| 2 | 2:03 | 29.3 | 2 m | 145 |
| 3 | 2:30 | 24.0 | 12 m | 148 |
| 4 | 2:18 | 26.1 | 8 m | 152 |
| 5 | 2:03 | 29.3 | -2 m | 146 |
| 6 | 2:08 | 28.1 | 4 m | 149 |
| 7 | 2:07 | 28.4 | 6 m | 154 |
| 8 | 2:06 | 28.5 | 4 m | 147 |
| 9 | 1:58 | 30.5 | -1 m | 142 |
| 10 | 1:52 | 32.0 | -5 m | 141 |
| 11 | 1:54 | 31.7 | -3 m | 147 |
| 12 | 2:05 | 28.7 | 2 m | 149 |
| 13 | 2:14 | 26.9 | 8 m | 151 |
| 14 | 1:52 | 32.2 | -2 m | 157 |
| 15 | 1:54 | 31.7 | -3 m | 151 |
| 16 | 1:58 | 30.6 | -4 m | 144 |
| 17 | 1:57 | 30.5 | -2 m | 147 |
| 18 | 1:52 | 32.1 | -5 m | 150 |
| 19 | 1:37 | 37.2 | -15 m | 148 |
| 20 | 1:56 | 31.0 | -3 m | 144 |
| 21 | 1:58 | 30.7 | -0 m | 155 |
| 22 | 1:05 | 25.7 | 1 m | 149 |
Notes & raw data
Description
Tested the new saddle position – feels better on the climbs.
All data
Show raw data
{
"id": "demo-0017",
"name": "Morning Ride",
"sport_type": "Ride",
"start_date": "2024-03-16T10:27:21Z",
"start_date_local": "2024-03-16T10:27:21",
"trainer": false,
"distance": 21471.6,
"moving_time": 2617,
"elapsed_time": 2810,
"total_elevation_gain": 54.1,
"average_watts": 139,
"average_heartrate": 147.3,
"metrics": {
"source": "streams",
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
76,
1
],
[
78,
1
],
[
80,
1
],
[
81,
1
],
[
83,
1
],
[
85,
1
],
[
86,
1
],
[
87,
1
],
[
89,
1
],
[
90,
1
],
[
92,
1
],
[
93,
1
],
[
94,
1
],
[
95,
1
],
[
97,
1
],
[
98,
1
],
[
99,
1
],
[
100,
1
],
[
101,
1
],
[
102,
1
],
[
103,
1
],
[
105,
1
],
[
106,
1
],
[
107,
2
],
[
108,
1
],
[
109,
1
],
[
110,
1
],
[
111,
3
],
[
112,
2
],
[
113,
2
],
[
114,
1
],
[
115,
1
],
[
116,
2
],
[
117,
1
],
[
118,
1
],
[
119,
1
],
[
120,
3
],
[
121,
1
],
[
122,
1
],
[
123,
2
],
[
124,
2
],
[
125,
4
],
[
126,
8
],
[
127,
5
],
[
128,
5
],
[
129,
8
],
[
130,
10
],
[
131,
7
],
[
132,
9
],
[
133,
12
],
[
134,
13
],
[
135,
19
],
[
136,
19
],
[
137,
32
],
[
138,
36
],
[
139,
39
],
[
140,
45
],
[
141,
72
],
[
142,
67
],
[
143,
97
],
[
144,
113
],
[
145,
137
],
[
146,
127
],
[
147,
121
],
[
148,
193
],
[
149,
241
],
[
150,
189
],
[
151,
156
],
[
152,
136
],
[
153,
129
],
[
154,
103
],
[
155,
111
],
[
156,
147
],
[
157,
87
],
[
158,
49
],
[
159,
10
],
[
160,
9
]
]
},
"hr_curve": {
"60": 158,
"300": 154,
"1200": 150
},
"metric_sources": {
"np": "summary"
}
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT+00:00) Europe/London",
"utc_offset": 0,
"strava_url": "https://www.strava.com/activities/demo-0017",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo1",
"gear_name": "Steel Classic",
"device_name": "Bike computer",
"elev_high": 37.6,
"elev_low": 3.5,
"average_speed": 8.205,
"max_speed": 11.66,
"device_watts": false,
"weighted_average_watts": null,
"max_watts": null,
"kilojoules": 363.8,
"has_heartrate": true,
"max_heartrate": 160,
"average_cadence": 87.8,
"average_temp": 7,
"suffer_score": 58,
"calories": 407,
"perceived_exertion": null,
"kudos_count": 1,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 0,
"pr_count": 0,
"start_latlng": [
51.49,
-0.13
],
"end_latlng": [
51.49,
-0.13
],
"location_city": null,
"location_country": null,
"geo": {
"start": "London",
"region": "England",
"country": "GB",
"countries": [
"GB"
],
"regions": [
"England"
],
"places": [
{
"name": "London",
"region": "England",
"country": "GB"
}
]
},
"summary_polyline": "wngyHtaY@r@{@g@uDcHyZj@m@lAuG`E~@lFw@lCmE?_Bt@kAxAaCvHqCdM_AvB_AHuDqAcBqA}@ZSl@@lCK?A|DM^_Avn@TpBEtFy@x@QdBp@r@c@u@eA^UeBaBp@g@zCaANi^nYyGjD}H{o@kXrKAtAk@v@{@IiHpCAkE_Gr@M]uAPDxA}ALAuAOYkBJIqEQ]_GsCcA?BtGsBt@Fj@Gk@oAVnApOoFtR{H~FqQp[mF|BwBHyAo@gNwMmEwV~@eC_AdCoHah@KsE|AaK`BgDhBeA[qBy@aBbc@eOhL[@hHbNK`B`PtG}B]yD\\xDu@^b@`EsCjA|B|UGk@oAVpA`OgEhPgAzB}G~EuPrZgBtAaDdAwANmBk@aL_KqAaBW}@uDyT~@eC_AdC}Eu[_BeOF{BvA_J`BgDhBeA[qBy@aBbc@eOhL[@hHbNKrAlNVp@jG{B]yD\\xDf@c@z@sCCeDh[qKr@w@vA_D`JkDbIiBbFeElDpFf@_A~IuIf@MtBvIbHeHcA}FlJoI|BnIjCwC_@}B^VpH}GlIpXd@S~AX~CcD^@l@rHxAgCpCeMfBeGdBkCbCaAbDNn@cDf@bA|OvMhDsIvGxIpCaDlFgNLuAWMAs@",
"laps": [
{
"name": "Lap 1",
"lap_index": 1,
"split": 1,
"start_date_local": "2024-03-16T10:27:21",
"elapsed_time": 1274,
"moving_time": 1274,
"distance": 10002.1,
"total_elevation_gain": 40,
"average_speed": 7.851,
"max_speed": 9.59,
"average_cadence": 81.4,
"device_watts": false,
"average_heartrate": 145.2,
"max_heartrate": 158,
"start_index": 0,
"end_index": 1274
},
{
"name": "Lap 2",
"lap_index": 2,
"split": 2,
"start_date_local": "2024-03-16T10:48:35",
"elapsed_time": 1159,
"moving_time": 1159,
"distance": 10000.1,
"total_elevation_gain": 11.8,
"average_speed": 8.628,
"max_speed": 11.66,
"average_cadence": 83,
"device_watts": false,
"average_heartrate": 148.7,
"max_heartrate": 160,
"start_index": 1274,
"end_index": 2433
},
{
"name": "Lap 3",
"lap_index": 3,
"split": 3,
"start_date_local": "2024-03-16T11:07:54",
"elapsed_time": 183,
"moving_time": 183,
"distance": 1469.4,
"total_elevation_gain": 2.3,
"average_speed": 8.03,
"max_speed": 9.23,
"average_cadence": 87.8,
"device_watts": false,
"average_heartrate": 152.8,
"max_heartrate": 157,
"start_index": 2433,
"end_index": 2616
}
],
"splits_metric": [
{
"split": 1,
"distance": 1000.5,
"elapsed_time": 129,
"moving_time": 129,
"elevation_difference": 0.4,
"average_speed": 7.76,
"average_heartrate": 126.5
},
{
"split": 2,
"distance": 1002.8,
"elapsed_time": 123,
"moving_time": 123,
"elevation_difference": 1.7,
"average_speed": 8.15,
"average_heartrate": 144.7
},
{
"split": 3,
"distance": 999.6,
"elapsed_time": 150,
"moving_time": 150,
"elevation_difference": 11.8,
"average_speed": 6.66,
"average_heartrate": 148.3
},
{
"split": 4,
"distance": 1001.3,
"elapsed_time": 138,
"moving_time": 138,
"elevation_difference": 7.7,
"average_speed": 7.26,
"average_heartrate": 151.7
},
{
"split": 5,
"distance": 1000.4,
"elapsed_time": 123,
"moving_time": 123,
"elevation_difference": -2.2,
"average_speed": 8.13,
"average_heartrate": 145.8
},
{
"split": 6,
"distance": 998.9,
"elapsed_time": 128,
"moving_time": 128,
"elevation_difference": 3.8,
"average_speed": 7.8,
"average_heartrate": 149.2
},
{
"split": 7,
"distance": 1003,
"elapsed_time": 127,
"moving_time": 127,
"elevation_difference": 5.6,
"average_speed": 7.9,
"average_heartrate": 154
},
{
"split": 8,
"distance": 998.5,
"elapsed_time": 126,
"moving_time": 126,
"elevation_difference": 3.8,
"average_speed": 7.92,
"average_heartrate": 147.4
},
{
"split": 9,
"distance": 1001.2,
"elapsed_time": 118,
"moving_time": 118,
"elevation_difference": -1,
"average_speed": 8.48,
"average_heartrate": 142.1
},
{
"split": 10,
"distance": 995.9,
"elapsed_time": 112,
"moving_time": 112,
"elevation_difference": -5.3,
"average_speed": 8.89,
"average_heartrate": 140.5
},
{
"split": 11,
"distance": 1003.4,
"elapsed_time": 114,
"moving_time": 114,
"elevation_difference": -2.6,
"average_speed": 8.8,
"average_heartrate": 146.9
},
{
"split": 12,
"distance": 996.9,
"elapsed_time": 125,
"moving_time": 125,
"elevation_difference": 1.7,
"average_speed": 7.98,
"average_heartrate": 148.7
},
{
"split": 13,
"distance": 999.7,
"elapsed_time": 134,
"moving_time": 134,
"elevation_difference": 7.9,
"average_speed": 7.46,
"average_heartrate": 151
},
{
"split": 14,
"distance": 1001.4,
"elapsed_time": 112,
"moving_time": 112,
"elevation_difference": -1.8,
"average_speed": 8.94,
"average_heartrate": 156.8
},
{
"split": 15,
"distance": 1003.6,
"elapsed_time": 114,
"moving_time": 114,
"elevation_difference": -3.4,
"average_speed": 8.8,
"average_heartrate": 150.9
},
{
"split": 16,
"distance": 1001.5,
"elapsed_time": 118,
"moving_time": 118,
"elevation_difference": -3.6,
"average_speed": 8.49,
"average_heartrate": 143.7
},
{
"split": 17,
"distance": 991.7,
"elapsed_time": 117,
"moving_time": 117,
"elevation_difference": -1.5,
"average_speed": 8.48,
"average_heartrate": 147.1
},
{
"split": 18,
"distance": 1000.5,
"elapsed_time": 112,
"moving_time": 112,
"elevation_difference": -5,
"average_speed": 8.93,
"average_heartrate": 150.3
},
{
"split": 19,
"distance": 1002.6,
"elapsed_time": 97,
"moving_time": 97,
"elevation_difference": -14.9,
"average_speed": 10.34,
"average_heartrate": 147.7
},
{
"split": 20,
"distance": 998.8,
"elapsed_time": 116,
"moving_time": 116,
"elevation_difference": -3.3,
"average_speed": 8.61,
"average_heartrate": 144.1
},
{
"split": 21,
"distance": 1005.6,
"elapsed_time": 118,
"moving_time": 118,
"elevation_difference": -0.1,
"average_speed": 8.52,
"average_heartrate": 155.2
},
{
"split": 22,
"distance": 463.8,
"elapsed_time": 65,
"moving_time": 65,
"elevation_difference": 0.9,
"average_speed": 7.14,
"average_heartrate": 148.6
}
],
"segment_efforts": [
{
"name": "Regent's Park Outer Circle",
"segment_id": "demo-seg-london-outer-circle",
"distance": 879.8,
"elapsed_time": 102,
"moving_time": 102,
"average_watts": null,
"device_watts": null,
"average_heartrate": 148.6,
"max_heartrate": 157,
"average_cadence": 74.9,
"pr_rank": null,
"kom_rank": null,
"average_grade": 0,
"climb_category": 0,
"city": "London",
"achievements": [],
"start_index": 960,
"end_index": 1062
}
],
"best_efforts": [],
"streams": "/streams/demo-0017.json",
"external_id": null,
"synced": {
"summary": "2024-03-16T12:10:58.000Z",
"detail": "2024-03-16T12:10:58.000Z",
"streams": "2024-03-16T12:10:58.000Z"
}
}