Route
Route
Key data
- Distance
- 33.5km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 31.0km/h
- max 36.4 km/h
- Avg power
- 176W
- 2.25 W/kg · max 275 W
- Normalized Power
- 203W
- 2.59 W/kg
- Avg heart rate
- –
- Avg cadence
- 90rpm
- Calories
- 721kcal
- 687 kJ of work
- Training Stress
- 80TSS
- FTP 236 W · IF 0.86
- Relative Effort
- –
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 236 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 130 W31%20 min
- Z2Endurance · 131–177 W31%20 min
- Z3Tempo · 178–212 W0%0 min
- Z4Threshold · 213–248 W13%8 min
- Z5VO2max · 249–283 W25%17 min
- Z6Anaerobic · 284–354 W0%0 min
- Z7Neuromuscular · ≥ 355 W0%0 min
Time in HR zones
Stored at sync · boundaries not stored
No heart rate second-by-second data
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 257 W · 3.28 W/kg, 5 min: 255 W · 3.25 W/kg, 20 min: 249 W · 3.18 W/kg
Performance analysis
- Intensity Factor
- 0.86
- NP ÷ FTP
- Variability Index
- 1.15
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- –
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Laps
5 laps
| 1 | Warm-up | 9.61 km | 19:59 | 28.8 | 142 | – | – | 90 | 0 |
| 2 | Opener | 3.00 km | 4:59 | 36.1 | 255 | – | – | 90 | 0 |
| 3 | Recovery | 4.48 km | 9:59 | 26.9 | 118 | – | – | 90 | 0 |
| 4 | 20 min test | 11.95 km | 19:59 | 35.9 | 249 | – | – | 90 | 0 |
| 5 | Cool-down | 4.48 km | 9:59 | 26.9 | 118 | – | – | 90 | 0 |
Notes & raw data
Description
First ride after a week off. Took it easy.
All data
Show raw data
{
"id": "demo-0085",
"name": "FTP test (20 min)",
"sport_type": "VirtualRide",
"start_date": "2024-11-29T17:53:46Z",
"start_date_local": "2024-11-29T18:53:46",
"trainer": false,
"distance": 33546.6,
"moving_time": 3900,
"elapsed_time": 3900,
"total_elevation_gain": 0,
"average_watts": 176.2,
"average_heartrate": null,
"metrics": {
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"power_distribution": {
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"power_curve": {
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"5": 262,
"10": 260,
"15": 259,
"20": 258,
"30": 258,
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"480": 249,
"600": 249,
"900": 249,
"1200": 249,
"1800": 206,
"2700": 197,
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"decoupling_pct": null,
"metric_sources": {
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"variability_index": "np+summary"
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"np": 203,
"variability_index": 1.152
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/Paris",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0085",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
"device_name": "Smart trainer",
"elev_high": null,
"elev_low": null,
"average_speed": 8.602,
"max_speed": 10.12,
"device_watts": true,
"weighted_average_watts": 203,
"max_watts": 275,
"kilojoules": 687.1,
"has_heartrate": false,
"max_heartrate": null,
"average_cadence": 90,
"average_temp": null,
"suffer_score": null,
"calories": 721,
"perceived_exertion": null,
"kudos_count": 2,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 0,
"pr_count": 0,
"start_latlng": null,
"end_latlng": null,
"location_city": null,
"location_country": null,
"geo": null,
"summary_polyline": null,
"laps": [
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"elapsed_time": 1199,
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"distance": 9606,
"total_elevation_gain": 0,
"average_speed": 8.012,
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"average_cadence": 90.1,
"average_watts": 141.6,
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"start_index": 0,
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{
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"start_date_local": "2024-11-29T19:13:46",
"elapsed_time": 299,
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"distance": 2999.5,
"total_elevation_gain": 0,
"average_speed": 10.032,
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"average_cadence": 89.9,
"average_watts": 255,
"device_watts": true,
"start_index": 1200,
"end_index": 1499
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{
"name": "Recovery",
"lap_index": 3,
"split": 3,
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"elapsed_time": 599,
"moving_time": 599,
"distance": 4476.7,
"total_elevation_gain": 0,
"average_speed": 7.474,
"max_speed": 9.71,
"average_cadence": 89.9,
"average_watts": 118.1,
"device_watts": true,
"start_index": 1500,
"end_index": 2099
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{
"name": "20 min test",
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"split": 4,
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"distance": 11953.9,
"total_elevation_gain": 0,
"average_speed": 9.97,
"max_speed": 10.06,
"average_cadence": 90,
"average_watts": 249,
"device_watts": true,
"start_index": 2100,
"end_index": 3299
},
{
"name": "Cool-down",
"lap_index": 5,
"split": 5,
"start_date_local": "2024-11-29T19:48:46",
"elapsed_time": 599,
"moving_time": 599,
"distance": 4475.1,
"total_elevation_gain": 0,
"average_speed": 7.471,
"max_speed": 9.55,
"average_cadence": 89.9,
"average_watts": 118.2,
"device_watts": true,
"start_index": 3300,
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}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0085.json",
"external_id": null,
"synced": {
"summary": "2024-11-29T19:58:46.000Z",
"detail": "2024-11-29T19:58:46.000Z",
"streams": "2024-11-29T19:58:46.000Z"
}
}