Route
Route
Key data
- Distance
- 33.8km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 31.2km/h
- max 36.7 km/h
- Avg power
- 179W
- 2.30 W/kg · max 280 W
- Normalized Power
- 206W
- 2.64 W/kg
- Avg heart rate
- 154bpm
- max 181 bpm
- Avg cadence
- 90rpm
- Calories
- 733kcal
- 698 kJ of work
- Training Stress
- 80TSS
- FTP 240 W · IF 0.86
- Relative Effort
- 122
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 240 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 132 W31%20 min
- Z2Endurance · 133–180 W31%20 min
- Z3Tempo · 181–216 W0%0 min
- Z4Threshold · 217–252 W16%10 min
- Z5VO2max · 253–288 W23%15 min
- Z6Anaerobic · 289–360 W0%0 min
- Z7Neuromuscular · ≥ 361 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 bpm28%19 min
- Z3Tempo · 142–155 bpm32%21 min
- Z4Threshold · 156–167 bpm2%1 min
- Z5Maximum · ≥ 168 bpm37%24 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 261 W · 3.35 W/kg, 5 min: 259 W · 3.32 W/kg, 20 min: 253 W · 3.25 W/kg
Performance analysis
- Intensity Factor
- 0.86
- NP ÷ FTP
- Variability Index
- 1.15
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.34
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
-16.3 %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
5 laps
| 1 | Warm-up | 9.67 km | 19:59 | 29.0 | 144 | 141 | 146 | 90 | 0 |
| 2 | Opener | 3.02 km | 4:59 | 36.3 | 259 | 173 | 179 | 90 | 0 |
| 3 | Recovery | 4.50 km | 9:59 | 27.1 | 120 | 140 | 176 | 90 | 0 |
| 4 | 20 min test | 12.03 km | 19:59 | 36.1 | 253 | 176 | 181 | 90 | 0 |
| 5 | Cool-down | 4.50 km | 9:59 | 27.1 | 120 | 142 | 176 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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