Route
Route
Key data
- Distance
- 17.7km
- Moving time
- 40 min
- total 40:00
- Elevation
- 0m
- Avg speed
- 26.6km/h
- max 26.8 km/h
- Avg power
- 116W
- 1.48 W/kg · max 125 W
- Normalized Power
- 116W
- 1.48 W/kg
- Avg heart rate
- 137bpm
- max 141 bpm
- Avg cadence
- 90rpm
- Calories
- 292kcal
- 278 kJ of work
- Training Stress
- 17TSS
- FTP 232 W · IF 0.50
- Relative Effort
- 35
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 W100%40 min
- Z2Endurance · 129–174 W0%0 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 bpm2%1 min
- Z2Endurance · 124–141 bpm98%39 min
- Z3Tempo · 142–155 bpm0%0 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: 117 W · 1.49 W/kg, 5 min: 116 W · 1.48 W/kg, 20 min: 116 W · 1.48 W/kg
Performance analysis
- Intensity Factor
- 0.50
- NP ÷ FTP
- Variability Index
- 1.00
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.85
- 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: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0045",
"name": "Recovery spin",
"sport_type": "VirtualRide",
"start_date": "2024-07-02T04:26:02Z",
"start_date_local": "2024-07-02T06:26:02",
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"average_watts": 116,
"average_heartrate": 136.9,
"metrics": {
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"decoupling_pct": null,
"hr_distribution": {
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"metric_sources": {
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"efficiency_factor": "np+summary"
},
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"variability_index": 1,
"efficiency_factor": 0.847
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+02:00) Europe/Berlin",
"utc_offset": 7200,
"strava_url": "https://www.strava.com/activities/demo-0045",
"commute": false,
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"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": 7.388,
"max_speed": 7.45,
"device_watts": true,
"weighted_average_watts": 116,
"max_watts": 125,
"kilojoules": 278.4,
"has_heartrate": true,
"max_heartrate": 141,
"average_cadence": 90,
"average_temp": null,
"suffer_score": 35,
"calories": 292,
"perceived_exertion": null,
"kudos_count": 3,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 0,
"pr_count": 0,
"start_latlng": null,
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"location_city": null,
"location_country": null,
"geo": null,
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"laps": [
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"elapsed_time": 2399,
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"total_elevation_gain": 0,
"average_speed": 7.391,
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"average_cadence": 90,
"average_watts": 116,
"device_watts": true,
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"start_index": 0,
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"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0045.json",
"external_id": null,
"synced": {
"summary": "2024-07-02T06:06:02.000Z",
"detail": "2024-07-02T06:06:02.000Z",
"streams": "2024-07-02T06:06:02.000Z"
}
}