Route
Coloured by power zone
Key data
- Distance
- 23.2km
- Moving time
- 46 min
- total 49:36
- Elevation
- 43m
- 509–527 m
- Avg speed
- 30.4km/h
- max 41.9 km/h
- Avg power
- 160W
- 2.03 W/kg · max 445 W
- Normalized Power
- 165W
- 2.10 W/kg
- Avg heart rate
- 151bpm
- max 161 bpm
- Avg cadence
- 88rpm
- Calories
- 461kcal
- 439 kJ of work
- Training Stress
- 39TSS
- FTP 232 W · IF 0.71
- Relative Effort
- 68
- Temperature
- 29°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 W9%4 min
- Z2Endurance · 129–174 W54%25 min
- Z3Tempo · 175–209 W34%16 min
- Z4Threshold · 210–244 W2%1 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 bpm6%3 min
- Z3Tempo · 142–155 bpm69%31 min
- Z4Threshold · 156–167 bpm24%11 min
- Z5Maximum · ≥ 168 bpm0%0 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 194 W · 2.47 W/kg, 5 min: 173 W · 2.20 W/kg, 20 min: 165 W · 2.10 W/kg
Performance analysis
- Intensity Factor
- 0.71
- NP ÷ FTP
- Variability Index
- 1.03
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.10
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
-0.6 %Stable – strong aerobic base
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Segments
1 segment
| Nymphenburg Canal | 2.76 km | -0.1 % | 5:12 | 31.9 | 159 | 150 |
Kilometre splits
| 1 | 2:11 | 27.6 | 1 m | 128 |
| 2 | 2:06 | 28.7 | 4 m | 153 |
| 3 | 1:59 | 30.1 | -0 m | 146 |
| 4 | 2:07 | 28.3 | 4 m | 142 |
| 5 | 1:53 | 31.8 | -2 m | 150 |
| 6 | 2:01 | 29.7 | 0 m | 150 |
| 7 | 1:55 | 31.2 | -1 m | 144 |
| 8 | 1:50 | 32.8 | -3 m | 152 |
| 9 | 1:56 | 31.0 | -1 m | 154 |
| 10 | 1:54 | 31.7 | -1 m | 154 |
| 11 | 1:53 | 31.9 | -3 m | 151 |
| 12 | 1:50 | 32.6 | -3 m | 153 |
| 13 | 1:59 | 30.3 | 0 m | 153 |
| 14 | 2:09 | 27.9 | 8 m | 152 |
| 15 | 1:48 | 33.3 | -8 m | 151 |
| 16 | 1:53 | 31.9 | -2 m | 154 |
| 17 | 2:03 | 29.2 | 1 m | 151 |
| 18 | 1:53 | 31.8 | -1 m | 154 |
| 19 | 1:58 | 30.6 | 1 m | 155 |
| 20 | 2:00 | 30.1 | 3 m | 158 |
| 21 | 2:08 | 28.0 | 3 m | 153 |
| 22 | 1:49 | 32.9 | -4 m | 156 |
| 23 | 2:05 | 29.0 | 4 m | 154 |
| 24 | 0:29 | 26.7 | 0 m | 151 |
Notes & raw data
Description
Legs felt fresh today. Kept it steady and enjoyed the quiet roads.
All data
Show raw data
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