Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 14.9km
- Moving time
- 32 min
- total 34:23
- Elevation
- 164m
- 14–57 m
- Avg speed
- 28.3km/h
- max 56.3 km/h
- Avg power
- 163W
- 2.09 W/kg · max 485 W
- Normalized Power
- 180W
- 2.31 W/kg
- Avg heart rate
- 150bpm
- max 168 bpm
- Avg cadence
- 87rpm
- Calories
- 324kcal
- 308 kJ of work
- Training Stress
- 30TSS
- FTP 240 W · IF 0.75
- Relative Effort
- 48
- Temperature
- 19°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 W22%7 min
- Z2Endurance · 133–180 W33%10 min
- Z3Tempo · 181–216 W30%10 min
- Z4Threshold · 217–252 W14%4 min
- Z5VO2max · 253–288 W1%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 bpm3%1 min
- Z2Endurance · 124–141 bpm18%6 min
- Z3Tempo · 142–155 bpm45%14 min
- Z4Threshold · 156–167 bpm32%10 min
- Z5Maximum · ≥ 168 bpm1%0 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 229 W · 2.94 W/kg, 5 min: 196 W · 2.52 W/kg, 20 min: 168 W · 2.16 W/kg
Performance analysis
- Intensity Factor
- 0.75
- NP ÷ FTP
- Variability Index
- 1.11
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.20
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
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 | 10.00 km | 20:43 | 29.0 | 157 | 147 | 168 | 78 | 101 |
| 2 | Lap 2 | 4.89 km | 10:51 | 27.0 | 173 | 156 | 168 | 87 | 63 |
Segments
1 segment · 1 PR placements
| Harlem Hill | 1.08 km | 1.6 % | 2:43 | 23.8 | 181 | 155 | 1 |
Kilometre splits
| 1 | 2:39 | 22.9 | -2 m | 138 |
| 2 | 1:45 | 34.0 | -8 m | 144 |
| 3 | 1:56 | 31.2 | -1 m | 142 |
| 4 | 1:51 | 32.4 | -2 m | 153 |
| 5 | 2:43 | 22.1 | 8 m | 161 |
| 6 | 1:38 | 36.6 | -16 m | 139 |
| 7 | 2:33 | 23.5 | 19 m | 150 |
| 8 | 2:07 | 28.5 | 3 m | 153 |
| 9 | 1:39 | 36.2 | -16 m | 139 |
| 10 | 1:52 | 32.2 | -3 m | 143 |
| 11 | 2:20 | 25.7 | 6 m | 157 |
| 12 | 2:18 | 26.0 | 13 m | 160 |
| 13 | 1:51 | 32.5 | -7 m | 153 |
| 14 | 2:30 | 24.0 | 13 m | 157 |
| 15 | 1:52 | 28.5 | -8 m | 148 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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