Route
Route
Key data
- Distance
- 33.7km
- Moving time
- 1:08 h
- total 1:08:00
- Elevation
- 0m
- Avg speed
- 29.7km/h
- max 30.8 km/h
- Avg power
- 154W
- 1.97 W/kg · max 180 W
- Normalized Power
- 156W
- 2.00 W/kg
- Avg heart rate
- 147bpm
- max 155 bpm
- Avg cadence
- 90rpm
- Calories
- 658kcal
- 626 kJ of work
- Training Stress
- 48TSS
- FTP 240 W · IF 0.65
- Relative Effort
- 95
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 W20%14 min
- Z2Endurance · 133–180 W80%54 min
- Z3Tempo · 181–216 W0%0 min
- Z4Threshold · 217–252 W0%0 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 bpm1%1 min
- Z2Endurance · 124–141 bpm22%15 min
- Z3Tempo · 142–155 bpm77%53 min
- Z4Threshold · 156–167 bpm0%0 min
- Z5Maximum · ≥ 168 bpm0%0 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 165 W · 2.12 W/kg, 5 min: 164 W · 2.11 W/kg, 20 min: 163 W · 2.09 W/kg
Performance analysis
- Intensity Factor
- 0.65
- NP ÷ FTP
- Variability Index
- 1.02
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.06
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+3.1 %Stable – strong aerobic base
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Laps
3 laps
| 1 | Warm-up | 4.66 km | 9:59 | 28.0 | 132 | 137 | 142 | 90 | 0 |
| 2 | Endurance | 25.43 km | 49:59 | 30.5 | 163 | 151 | 155 | 90 | 0 |
| 3 | Cool-down | 3.60 km | 7:59 | 27.0 | 120 | 142 | 152 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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