Route
Coloured by power zone
Key data
- Distance
- 96.1km
- Moving time
- 3:40 h
- total 3:59:01
- Elevation
- 833m
- 0–170 m
- Avg speed
- 26.2km/h
- max 57.5 km/h
- Avg power
- 137W
- 1.75 W/kg · max 475 W
- Normalized Power
- 150W
- 1.93 W/kg
- Avg heart rate
- 151bpm
- max 174 bpm
- Avg cadence
- 87rpm
- Calories
- 1,888kcal
- 1,798 kJ of work
- Training Stress
- 143TSS
- FTP 240 W · IF 0.63
- Relative Effort
- 345
- Temperature
- 15°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 W34%1:15 h
- Z2Endurance · 133–180 W52%1:55 h
- Z3Tempo · 181–216 W12%26 min
- Z4Threshold · 217–252 W1%3 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 bpm2%5 min
- Z2Endurance · 124–141 bpm14%31 min
- Z3Tempo · 142–155 bpm47%1:43 h
- Z4Threshold · 156–167 bpm33%1:12 h
- Z5Maximum · ≥ 168 bpm4%8 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 221 W · 2.84 W/kg, 5 min: 192 W · 2.46 W/kg, 20 min: 159 W · 2.04 W/kg
Performance analysis
- Intensity Factor
- 0.63
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.99
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 8/ 10
Aerobic decoupling (Pa:HR)
+4.2 %Stable – strong aerobic base
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
Laps
10 laps
| 1 | Lap 1 | 10.00 km | 23:43 | 25.3 | 137 | 141 | 167 | 77 | 96 |
| 2 | Lap 2 | 10.01 km | 24:16 | 24.7 | 142 | 146 | 157 | 82 | 95 |
| 3 | Lap 3 | 9.99 km | 22:44 | 26.4 | 138 | 147 | 159 | 83 | 61 |
| 4 | Lap 4 | 10.01 km | 20:29 | 29.3 | 114 | 143 | 166 | 72 | 83 |
| 5 | Lap 5 | 9.99 km | 21:52 | 27.4 | 136 | 150 | 168 | 79 | 85 |
| 6 | Lap 6 | 10.00 km | 27:54 | 21.5 | 154 | 157 | 174 | 82 | 166 |
| 7 | Lap 7 | 10.01 km | 24:18 | 24.7 | 141 | 157 | 173 | 78 | 131 |
| 8 | Lap 8 | 9.99 km | 19:49 | 30.3 | 139 | 158 | 170 | 86 | 28 |
| 9 | Lap 9 | 10.00 km | 19:28 | 30.8 | 127 | 156 | 174 | 80 | 39 |
| 10 | Lap 10 | 6.06 km | 15:04 | 24.1 | 127 | 159 | 172 | 78 | 49 |
Segments
2 segments · 1 PR placements
| GWB Climb | 0.86 km | 7.0 % | 4:48 | 10.7 | 189 | 158 | |
| Piermont Hill | 0.56 km | 4.1 % | 2:18 | 14.6 | 182 | 159 | 2 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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