Outdoor · Ride
River Road & Alpine
Route
Coloured by power zone
Key data
- Distance
- 62.3km
- Moving time
- 2:14 h
- total 2:17:19
- Elevation
- 552m
- 0–157 m
- Avg speed
- 27.8km/h
- max 57.6 km/h
- Avg power
- 154W
- 1.98 W/kg · max 475 W
- Normalized Power
- 170W
- 2.18 W/kg
- Avg heart rate
- 158bpm
- max 188 bpm
- Avg cadence
- 87rpm
- Calories
- 1,307kcal
- 1,245 kJ of work
- Training Stress
- 112TSS
- FTP 240 W · IF 0.71
- Relative Effort
- 273
- Temperature
- 23°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 W19%26 min
- Z2Endurance · 133–180 W46%1:02 h
- Z3Tempo · 181–216 W27%37 min
- Z4Threshold · 217–252 W7%9 min
- Z5VO2max · 253–288 W0%1 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%3 min
- Z2Endurance · 124–141 bpm7%10 min
- Z3Tempo · 142–155 bpm28%37 min
- Z4Threshold · 156–167 bpm43%57 min
- Z5Maximum · ≥ 168 bpm21%28 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 237 W · 3.04 W/kg, 5 min: 208 W · 2.67 W/kg, 20 min: 178 W · 2.28 W/kg
Performance analysis
- Intensity Factor
- 0.71
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.08
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+8.4 %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 · 2 PR placements
| GWB Climb | 0.86 km | 7.0 % | 4:24 | 11.7 | 208 | 163 | 1 |
| Alpine Approach | 2.20 km | 5.9 % | 10:35 | 12.5 | 176 | 165 | 2 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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{
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{
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{
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{
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"summary": "2024-09-22T16:35:29.000Z",
"detail": "2024-09-22T16:35:29.000Z",
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