Route
Coloured by power zone
Key data
- Distance
- 96.1km
- Moving time
- 3:29 h
- total 3:58:09
- Elevation
- 833m
- 0–170 m
- Avg speed
- 27.5km/h
- max 57.6 km/h
- Avg power
- 148W
- 1.89 W/kg · max 485 W
- Normalized Power
- 162W
- 2.08 W/kg
- Avg heart rate
- 162bpm
- max 188 bpm
- Avg cadence
- 87rpm
- Calories
- 1,947kcal
- 1,854 kJ of work
- Training Stress
- 159TSS
- FTP 240 W · IF 0.68
- Relative Effort
- 475
- Temperature
- 21°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 W24%50 min
- Z2Endurance · 133–180 W49%1:43 h
- Z3Tempo · 181–216 W23%48 min
- Z4Threshold · 217–252 W4%8 min
- Z5VO2max · 253–288 W0%0 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 bpm6%12 min
- Z3Tempo · 142–155 bpm26%55 min
- Z4Threshold · 156–167 bpm30%1:03 h
- Z5Maximum · ≥ 168 bpm37%1:18 h
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 224 W · 2.88 W/kg, 5 min: 197 W · 2.53 W/kg, 20 min: 175 W · 2.25 W/kg
Performance analysis
- Intensity Factor
- 0.68
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.00
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+11.0 %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 · 1 PR placements
| GWB Climb | 0.86 km | 7.0 % | 4:37 | 11.2 | 191 | 160 | 2 |
| Piermont Hill | 0.56 km | 4.1 % | 2:12 | 15.3 | 197 | 170 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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{
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"segment_efforts": [
{
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"segment_id": "demo-seg-new-york-gwb",
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"moving_time": 277,
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"city": "New York",
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},
{
"name": "Piermont Hill",
"segment_id": "demo-seg-new-york-piermont",
"distance": 559.9,
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],
"best_efforts": [],
"streams": "/streams/demo-0069.json",
"external_id": null,
"synced": {
"summary": "2024-09-15T18:29:56.000Z",
"detail": "2024-09-15T18:29:56.000Z",
"streams": "2024-09-15T18:29:56.000Z"
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}