Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 18.9km
- Moving time
- 39 min
- total 39:01
- Elevation
- 91m
- -3–39 m
- Avg speed
- 29.0km/h
- max 57.3 km/h
- Avg power
- 154W
- 1.97 W/kg · max 430 W
- Normalized Power
- 165W
- 2.12 W/kg
- Avg heart rate
- –
- Avg cadence
- 87rpm
- Calories
- 378kcal
- 360 kJ of work
- Training Stress
- 31TSS
- FTP 240 W · IF 0.69
- Relative Effort
- –
- 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 W18%7 min
- Z2Endurance · 133–180 W53%21 min
- Z3Tempo · 181–216 W27%11 min
- Z4Threshold · 217–252 W2%1 min
- Z5VO2max · 253–288 W0%0 min
- Z6Anaerobic · 289–360 W0%0 min
- Z7Neuromuscular · ≥ 361 W0%0 min
Time in HR zones
Stored at sync · boundaries not stored
No heart rate second-by-second data
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 202 W · 2.59 W/kg, 5 min: 182 W · 2.34 W/kg, 20 min: 161 W · 2.07 W/kg
Performance analysis
- Intensity Factor
- 0.69
- NP ÷ FTP
- Variability Index
- 1.07
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- –
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 4/ 10
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
Laps
2 laps
| 1 | Lap 1 | 10.01 km | 19:33 | 30.7 | 152 | – | – | 81 | 33 |
| 2 | Lap 2 | 8.86 km | 19:27 | 27.3 | 155 | – | – | 79 | 58 |
Segments
1 segment · 1 PR placements
| Hudson Greenway: Chelsea Piers to Tribeca | 2.22 km | -0.1 % | 4:19 | 30.8 | 159 | – | 1 |
Kilometre splits
| 1 | 1:26 | 42.2 | -42 m | – |
| 2 | 2:06 | 28.5 | 4 m | – |
| 3 | 1:58 | 30.5 | 1 m | – |
| 4 | 1:54 | 31.6 | -1 m | – |
| 5 | 2:07 | 28.4 | 3 m | – |
| 6 | 1:56 | 31.1 | -4 m | – |
| 7 | 1:53 | 31.7 | -1 m | – |
| 8 | 2:02 | 29.7 | 1 m | – |
| 9 | 2:09 | 27.9 | 5 m | – |
| 10 | 2:02 | 29.4 | 2 m | – |
| 11 | 1:49 | 33.0 | -6 m | – |
| 12 | 1:49 | 33.1 | -2 m | – |
| 13 | 2:03 | 29.2 | 2 m | – |
| 14 | 2:06 | 28.5 | 3 m | – |
| 15 | 1:56 | 31.0 | -2 m | – |
| 16 | 1:56 | 31.1 | 1 m | – |
| 17 | 1:52 | 32.2 | -1 m | – |
| 18 | 1:47 | 33.6 | -5 m | – |
| 19 | 4:09 | 12.5 | 42 m | – |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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