Outdoor · GravelRide
Old Croton Aqueduct Trail
Route
Coloured by HR zone
Key data
- Distance
- 77.2km
- Moving time
- 2:58 h
- total 3:00:39
- Elevation
- 922m
- 0–132 m
- Avg speed
- 26.0km/h
- max 57.9 km/h
- Avg power
- –
- no power meter
- Normalized Power
- –
- Avg heart rate
- 155bpm
- max 179 bpm
- Avg cadence
- 86rpm
- Calories
- 1,663kcal
- 1,540 kJ of work
- Training Stress
- –
- FTP 240 W
- Relative Effort
- 319
- Temperature
- 18°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
Legacy · Sync FTP unknown · boundaries not stored
No power second-by-second data
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 123 bpm1%3 min
- Z2Endurance · 124–141 bpm12%21 min
- Z3Tempo · 142–155 bpm35%1:02 h
- Z4Threshold · 156–167 bpm38%1:07 h
- Z5Maximum · ≥ 168 bpm14%25 min
Power curve
This ride vs. bests 2024 and all-time
No power data
Performance analysis
- Intensity Factor
- –
- NP ÷ FTP
- Variability Index
- –
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- –
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 7/ 10
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: 80–90 g carbs/h (glucose:fructose ≈ 2:1), start early
Drink: 600–800 ml/h + electrolytes
After: ~30 g protein + 90–110 g carbs within 1–2 h
Laps
8 laps
| 1 | Lap 1 | 10.01 km | 22:11 | 27.1 | – | 146 | 162 | 82 | 76 |
| 2 | Lap 2 | 10.00 km | 20:17 | 29.6 | – | 148 | 166 | 82 | 82 |
| 3 | Lap 3 | 10.00 km | 24:55 | 24.1 | – | 153 | 175 | 74 | 166 |
| 4 | Lap 4 | 10.00 km | 24:50 | 24.2 | – | 156 | 175 | 79 | 156 |
| 5 | Lap 5 | 10.00 km | 25:20 | 23.7 | – | 157 | 179 | 75 | 179 |
| 6 | Lap 6 | 10.00 km | 21:48 | 27.5 | – | 156 | 174 | 81 | 101 |
| 7 | Lap 7 | 10.00 km | 21:52 | 27.4 | – | 159 | 174 | 79 | 107 |
| 8 | Lap 8 | 7.23 km | 16:57 | 25.6 | – | 162 | 177 | 86 | 55 |
Segments
1 segment · 1 PR placements
| Old Croton Aqueduct: Yonkers | 5.04 km | -0.4 % | 12:15 | 24.7 | – | 153 | 2 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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