Route
Route
Key data
- Distance
- 37.2km
- Moving time
- 1:11 h
- total 1:11:00
- Elevation
- 0m
- Avg speed
- 31.4km/h
- max 34.8 km/h
- Avg power
- 181W
- 2.30 W/kg · max 245 W
- Normalized Power
- 198W
- 2.52 W/kg
- Avg heart rate
- 157bpm
- max 174 bpm
- Avg cadence
- 90rpm
- Calories
- 808kcal
- 770 kJ of work
- Training Stress
- 86TSS
- FTP 232 W · IF 0.85
- Relative Effort
- 134
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 232 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 128 W23%16 min
- Z2Endurance · 129–174 W21%15 min
- Z3Tempo · 175–209 W0%0 min
- Z4Threshold · 210–244 W56%40 min
- Z5VO2max · 245–278 W0%0 min
- Z6Anaerobic · 279–348 W0%0 min
- Z7Neuromuscular · ≥ 349 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 bpm21%15 min
- Z3Tempo · 142–155 bpm22%16 min
- Z4Threshold · 156–167 bpm4%3 min
- Z5Maximum · ≥ 168 bpm52%37 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 227 W · 2.89 W/kg, 5 min: 226 W · 2.88 W/kg, 20 min: 225 W · 2.86 W/kg
Performance analysis
- Intensity Factor
- 0.85
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.26
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+5.4 %Okay – keep building the base
Fueling for this ride
During: 60 g carbs/h – gel, bar or sports drink
Drink: 500–750 ml/h
After: ~30 g protein + 70–90 g carbs within 1–2 h
Laps
5 laps
| 1 | Warm-up | 7.05 km | 14:59 | 28.2 | 135 | 140 | 146 | 90 | 0 |
| 2 | Threshold 1 | 11.51 km | 19:59 | 34.5 | 225 | 169 | 174 | 90 | 0 |
| 3 | Recovery | 3.11 km | 6:59 | 26.7 | 116 | 141 | 170 | 90 | 0 |
| 4 | Threshold 2 | 11.46 km | 19:59 | 34.4 | 223 | 170 | 173 | 90 | 0 |
| 5 | Cool-down | 3.99 km | 8:59 | 26.7 | 116 | 143 | 172 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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