Route
Route
Key data
- Distance
- 33.3km
- Moving time
- 1:08 h
- total 1:08:00
- Elevation
- 0m
- Avg speed
- 29.3km/h
- max 30.4 km/h
- Avg power
- 148W
- 1.89 W/kg · max 170 W
- Normalized Power
- 151W
- 1.92 W/kg
- Avg heart rate
- 148bpm
- max 154 bpm
- Avg cadence
- 90rpm
- Calories
- 636kcal
- 605 kJ of work
- Training Stress
- 48TSS
- FTP 232 W · IF 0.65
- Relative Effort
- 96
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 W19%13 min
- Z2Endurance · 129–174 W81%55 min
- Z3Tempo · 175–209 W0%0 min
- Z4Threshold · 210–244 W0%0 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 bpm19%13 min
- Z3Tempo · 142–155 bpm80%55 min
- Z4Threshold · 156–167 bpm0%0 min
- Z5Maximum · ≥ 168 bpm0%0 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 159 W · 2.02 W/kg, 5 min: 158 W · 2.01 W/kg, 20 min: 158 W · 2.01 W/kg
Performance analysis
- Intensity Factor
- 0.65
- NP ÷ FTP
- Variability Index
- 1.02
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.02
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+2.7 %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
3 laps
| 1 | Warm-up | 4.60 km | 9:59 | 27.7 | 128 | 137 | 144 | 90 | 0 |
| 2 | Endurance | 25.09 km | 49:59 | 30.1 | 158 | 151 | 154 | 90 | 0 |
| 3 | Cool-down | 3.55 km | 7:59 | 26.7 | 116 | 141 | 153 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/London",
"utc_offset": 3600,
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"commute": false,
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"visibility": "everyone",
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"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
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"device_watts": true,
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"kilojoules": 605.4,
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"calories": 636,
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"kudos_count": 1,
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"splits_metric": [],
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"streams": "/streams/demo-0039.json",
"external_id": null,
"synced": {
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"detail": "2024-06-18T19:53:48.000Z",
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}