Route
Route
Key data
- Distance
- 33.1km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 30.6km/h
- max 37.7 km/h
- Avg power
- 173W
- 2.21 W/kg · max 300 W
- Normalized Power
- 209W
- 2.68 W/kg
- Avg heart rate
- 153bpm
- max 185 bpm
- Avg cadence
- 90rpm
- Calories
- 707kcal
- 673 kJ of work
- Training Stress
- 82TSS
- FTP 240 W · IF 0.87
- Relative Effort
- 110
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 W47%30 min
- Z2Endurance · 133–180 W23%15 min
- Z3Tempo · 181–216 W0%0 min
- Z4Threshold · 217–252 W0%0 min
- Z5VO2max · 253–288 W29%19 min
- Z6Anaerobic · 289–360 W1%1 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 bpm38%25 min
- Z3Tempo · 142–155 bpm28%18 min
- Z4Threshold · 156–167 bpm4%3 min
- Z5Maximum · ≥ 168 bpm28%19 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 279 W · 3.58 W/kg, 5 min: 249 W · 3.20 W/kg, 20 min: 214 W · 2.75 W/kg
Performance analysis
- Intensity Factor
- 0.87
- NP ÷ FTP
- Variability Index
- 1.21
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.37
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.2 %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
12 laps
| 1 | Warm-up | 7.15 km | 14:59 | 28.6 | 139 | 140 | 146 | 90 | 0 |
| 2 | Interval 1 | 2.47 km | 3:59 | 37.2 | 277 | 176 | 184 | 90 | 0 |
| 3 | Recovery | 1.81 km | 3:59 | 27.3 | 120 | 144 | 179 | 90 | 0 |
| 4 | Interval 2 | 2.46 km | 3:59 | 37.1 | 276 | 177 | 184 | 90 | 0 |
| 5 | Recovery | 1.81 km | 3:59 | 27.2 | 120 | 143 | 180 | 90 | 0 |
| 6 | Interval 3 | 2.46 km | 3:59 | 37.1 | 276 | 176 | 183 | 90 | 0 |
| 7 | Recovery | 1.81 km | 3:59 | 27.2 | 120 | 144 | 180 | 90 | 0 |
| 8 | Interval 4 | 2.46 km | 3:59 | 37.1 | 276 | 177 | 185 | 90 | 0 |
| 9 | Recovery | 1.81 km | 3:59 | 27.2 | 120 | 145 | 180 | 90 | 0 |
| 10 | Interval 5 | 2.46 km | 3:59 | 37.1 | 275 | 178 | 185 | 90 | 0 |
| 11 | Recovery | 1.81 km | 3:59 | 27.3 | 120 | 145 | 181 | 90 | 0 |
| 12 | Cool-down | 4.49 km | 9:59 | 27.0 | 120 | 140 | 142 | 90 | 0 |
Notes & raw data
Description
Rode with the Saturday group. Fast pace on the flats.
All data
Show raw data
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"streams": "/streams/demo-0084.json",
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"synced": {
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"streams": "2024-11-23T20:40:35.000Z"
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}