Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 62.3km
- Moving time
- 2:10 h
- total 2:12:46
- Elevation
- 552m
- 0–157 m
- Avg speed
- 28.7km/h
- max 57.6 km/h
- Avg power
- 166W
- 2.13 W/kg · max 560 W
- Normalized Power
- 184W
- 2.36 W/kg
- Avg heart rate
- 159bpm
- max 187 bpm
- Avg cadence
- 87rpm
- Calories
- 1,365kcal
- 1,300 kJ of work
- Training Stress
- 128TSS
- FTP 240 W · IF 0.77
- Relative Effort
- 270
- Temperature
- 25°C
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 W17%23 min
- Z2Endurance · 133–180 W39%51 min
- Z3Tempo · 181–216 W29%38 min
- Z4Threshold · 217–252 W11%14 min
- Z5VO2max · 253–288 W4%5 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 bpm2%2 min
- Z2Endurance · 124–141 bpm7%9 min
- Z3Tempo · 142–155 bpm24%32 min
- Z4Threshold · 156–167 bpm43%56 min
- Z5Maximum · ≥ 168 bpm24%31 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 262 W · 3.36 W/kg, 5 min: 256 W · 3.29 W/kg, 20 min: 204 W · 2.62 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.11
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.16
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+5.5 %Okay – keep building the base
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Segments
2 segments
| GWB Climb | 0.86 km | 7.0 % | 4:31 | 11.4 | 218 | 164 | |
| Alpine Approach | 2.20 km | 5.9 % | 8:52 | 14.9 | 252 | 183 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"country": "US"
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{
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"country": "US"
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{
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"country": "US"
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{
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},
{
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"summary": "2024-09-08T14:12:25.000Z",
"detail": "2024-09-08T14:12:25.000Z",
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}