Route
Coloured by power zone
Key data
- Distance
- 112.9km
- Moving time
- 4:04 h
- total 4:25:20
- Elevation
- 746m
- 516–683 m
- Avg speed
- 27.7km/h
- max 52.3 km/h
- Avg power
- 141W
- 1.79 W/kg · max 495 W
- Normalized Power
- 154W
- 1.96 W/kg
- Avg heart rate
- 165bpm
- max 188 bpm
- Avg cadence
- 87rpm
- Calories
- 2,165kcal
- 2,062 kJ of work
- Training Stress
- 179TSS
- FTP 232 W · IF 0.66
- Relative Effort
- 601
- Temperature
- 26°C
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 W25%1:01 h
- Z2Endurance · 129–174 W50%2:01 h
- Z3Tempo · 175–209 W22%54 min
- Z4Threshold · 210–244 W3%8 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%2 min
- Z2Endurance · 124–141 bpm4%11 min
- Z3Tempo · 142–155 bpm22%53 min
- Z4Threshold · 156–167 bpm27%1:06 h
- Z5Maximum · ≥ 168 bpm46%1:53 h
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 220 W · 2.80 W/kg, 5 min: 182 W · 2.32 W/kg, 20 min: 158 W · 2.01 W/kg
Performance analysis
- Intensity Factor
- 0.66
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.93
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+15.1 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 60–70 g carbs/h – eat something every 20 min
Drink: 600–800 ml/h + electrolytes
After: ~30 g protein + 90–110 g carbs within 1–2 h
Segments
2 segments
| Possenhofen to Pöcking | 0.98 km | 5.5 % | 4:48 | 12.3 | 149 | 161 | |
| Leoni Climb | 0.58 km | 7.8 % | 3:55 | 8.9 | 156 | 178 |
Notes & raw data
Description
Drizzle all morning, so I kept it short.
All data
Show raw data
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"type": "Ride",
"workout_type": null,
"timezone": "(GMT+02:00) Europe/Berlin",
"utc_offset": 7200,
"strava_url": "https://www.strava.com/activities/demo-0048",
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"gear_id": "bdemo2",
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"geo": {
"start": "Munich",
"region": "Bavaria",
"country": "DE",
"countries": [
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"regions": [
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"places": [
{
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"region": "Bavaria",
"country": "DE"
},
{
"name": "Neuried",
"region": "Bavaria",
"country": "DE"
},
{
"name": "Gauting",
"region": "Bavaria",
"country": "DE"
},
{
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"region": "Bavaria",
"country": "DE"
},
{
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"region": "Bavaria",
"country": "DE"
},
{
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"region": "Bavaria",
"country": "DE"
},
{
"name": "Tutzing",
"region": "Bavaria",
"country": "DE"
},
{
"name": "Bernried am Starnberger See",
"region": "Bavaria",
"country": "DE"
},
{
"name": "Seeshaupt",
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"country": "DE"
},
{
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"country": "DE"
},
{
"name": "Schäftlarn",
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"country": "DE"
},
{
"name": "Baierbrunn",
"region": "Bavaria",
"country": "DE"
},
{
"name": "Grünwald",
"region": "Bavaria",
"country": "DE"
},
{
"name": "Pullach im Isartal",
"region": "Bavaria",
"country": "DE"
}
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"laps": [],
"splits_metric": [],
"segment_efforts": [
{
"name": "Possenhofen to Pöcking",
"segment_id": "demo-seg-munich-pocking",
"distance": 980,
"elapsed_time": 288,
"moving_time": 288,
"average_watts": 149.4,
"device_watts": true,
"average_heartrate": 160.6,
"max_heartrate": 173,
"average_cadence": 65.4,
"pr_rank": null,
"kom_rank": null,
"average_grade": 5.5,
"climb_category": 0,
"city": "Pöcking",
"achievements": [],
"start_index": 4439,
"end_index": 4727
},
{
"name": "Leoni Climb",
"segment_id": "demo-seg-munich-leoni",
"distance": 580,
"elapsed_time": 235,
"moving_time": 235,
"average_watts": 156.1,
"device_watts": true,
"average_heartrate": 177.9,
"max_heartrate": 188,
"average_cadence": 65,
"pr_rank": null,
"kom_rank": null,
"average_grade": 7.8,
"climb_category": 0,
"city": "Berg",
"achievements": [],
"start_index": 10155,
"end_index": 10390
}
],
"best_efforts": [],
"streams": "/streams/demo-0048.json",
"external_id": null,
"synced": {
"summary": "2024-07-13T13:32:03.000Z",
"detail": "2024-07-13T13:32:03.000Z",
"streams": "2024-07-13T13:32:03.000Z"
}
}