Route
Coloured by power zone
Key data
- Distance
- 35.9km
- Moving time
- 1:20 h
- total 1:22:16
- Elevation
- 318m
- 29–176 m
- Avg speed
- 26.9km/h
- max 57.6 km/h
- Avg power
- 146W
- 1.88 W/kg · max 420 W
- Normalized Power
- 165W
- 2.12 W/kg
- Avg heart rate
- 147bpm
- max 176 bpm
- Avg cadence
- 87rpm
- Calories
- 738kcal
- 703 kJ of work
- Training Stress
- 63TSS
- FTP 240 W · IF 0.69
- Relative Effort
- 110
- Temperature
- 16°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 W32%26 min
- Z2Endurance · 133–180 W48%38 min
- Z3Tempo · 181–216 W11%9 min
- Z4Threshold · 217–252 W5%4 min
- Z5VO2max · 253–288 W3%3 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 bpm4%3 min
- Z2Endurance · 124–141 bpm22%18 min
- Z3Tempo · 142–155 bpm55%44 min
- Z4Threshold · 156–167 bpm14%11 min
- Z5Maximum · ≥ 168 bpm5%4 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 253 W · 3.25 W/kg, 5 min: 230 W · 2.95 W/kg, 20 min: 180 W · 2.31 W/kg
Performance analysis
- Intensity Factor
- 0.69
- NP ÷ FTP
- Variability Index
- 1.13
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.12
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 5/ 10
Aerobic decoupling (Pa:HR)
+11.7 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Côte de Saint-Cloud | 1.82 km | 4.6 % | 6:06 | 17.9 | 231 | 168 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"type": "Ride",
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"timezone": "(GMT+01:00) Europe/Paris",
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"strava_url": "https://www.strava.com/activities/demo-0080",
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"visibility": "everyone",
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"gear_id": "bdemo2",
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"geo": {
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"region": "Île-de-France",
"country": "FR",
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"regions": [
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"places": [
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},
{
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"region": "Île-de-France",
"country": "FR"
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{
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{
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{
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{
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"country": "FR"
},
{
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"country": "FR"
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"splits_metric": [],
"segment_efforts": [
{
"name": "Côte de Saint-Cloud",
"segment_id": "demo-seg-paris-saint-cloud",
"distance": 1820.1,
"elapsed_time": 366,
"moving_time": 366,
"average_watts": 230.9,
"device_watts": true,
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"pr_rank": 1,
"kom_rank": null,
"average_grade": 4.6,
"climb_category": 1,
"city": "Saint-Cloud",
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"streams": "/streams/demo-0080.json",
"external_id": null,
"synced": {
"summary": "2024-10-27T08:40:23.000Z",
"detail": "2024-10-27T08:40:23.000Z",
"streams": "2024-10-27T08:40:23.000Z"
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}