Route
Route
Key data
- Distance
- 32.8km
- Moving time
- 1:03 h
- total 1:03:00
- Elevation
- 0m
- Avg speed
- 31.2km/h
- max 32.9 km/h
- Avg power
- 175W
- 2.23 W/kg · max 210 W
- Normalized Power
- 182W
- 2.32 W/kg
- Avg heart rate
- 154bpm
- max 164 bpm
- Avg cadence
- 90rpm
- Calories
- 695kcal
- 662 kJ of work
- Training Stress
- 62TSS
- FTP 236 W · IF 0.77
- Relative Effort
- 104
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 W15%9 min
- Z2Endurance · 131–177 W14%9 min
- Z3Tempo · 178–212 W71%45 min
- Z4Threshold · 213–248 W0%0 min
- Z5VO2max · 249–283 W0%0 min
- Z6Anaerobic · 284–354 W0%0 min
- Z7Neuromuscular · ≥ 355 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 bpm15%10 min
- Z3Tempo · 142–155 bpm13%8 min
- Z4Threshold · 156–167 bpm70%44 min
- Z5Maximum · ≥ 168 bpm0%0 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 196 W · 2.50 W/kg, 5 min: 194 W · 2.47 W/kg, 20 min: 194 W · 2.47 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.04
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.18
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+3.2 %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
3 laps
| 1 | Warm-up | 4.73 km | 9:59 | 28.4 | 137 | 138 | 144 | 90 | 0 |
| 2 | Tempo | 24.46 km | 44:59 | 32.6 | 194 | 160 | 164 | 90 | 0 |
| 3 | Cool-down | 3.58 km | 7:59 | 26.9 | 118 | 142 | 160 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0086",
"name": "Tempo 45",
"sport_type": "VirtualRide",
"start_date": "2024-11-30T18:16:07Z",
"start_date_local": "2024-11-30T19:16:07",
"trainer": false,
"distance": 32781.8,
"moving_time": 3780,
"elapsed_time": 3780,
"total_elevation_gain": 0,
"average_watts": 175,
"average_heartrate": 154,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
110,
11
],
[
115,
198
],
[
120,
240
],
[
125,
31
],
[
130,
71
],
[
135,
277
],
[
140,
218
],
[
145,
33
],
[
175,
1
],
[
180,
32
],
[
185,
242
],
[
190,
812
],
[
195,
1061
],
[
200,
466
],
[
205,
80
],
[
210,
6
]
]
},
"power_curve": {
"1": 210,
"5": 201,
"10": 199,
"15": 198,
"20": 197,
"30": 197,
"60": 196,
"120": 195,
"180": 195,
"300": 194,
"480": 194,
"600": 194,
"900": 194,
"1200": 194,
"1800": 194,
"2700": 194,
"3600": 178
},
"decoupling_pct": 3.2,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
72,
1
],
[
75,
1
],
[
77,
1
],
[
79,
1
],
[
81,
1
],
[
83,
1
],
[
86,
1
],
[
87,
1
],
[
89,
1
],
[
91,
1
],
[
92,
1
],
[
94,
1
],
[
95,
1
],
[
96,
1
],
[
98,
1
],
[
99,
1
],
[
101,
1
],
[
103,
1
],
[
104,
2
],
[
106,
1
],
[
107,
1
],
[
108,
1
],
[
110,
2
],
[
111,
2
],
[
112,
1
],
[
113,
1
],
[
114,
1
],
[
115,
1
],
[
116,
2
],
[
117,
1
],
[
118,
2
],
[
119,
2
],
[
120,
1
],
[
121,
1
],
[
122,
2
],
[
123,
2
],
[
124,
1
],
[
125,
3
],
[
126,
3
],
[
127,
1
],
[
128,
2
],
[
129,
3
],
[
130,
4
],
[
131,
5
],
[
132,
4
],
[
133,
2
],
[
134,
3
],
[
135,
4
],
[
136,
6
],
[
137,
6
],
[
138,
5
],
[
139,
41
],
[
140,
201
],
[
141,
282
],
[
142,
252
],
[
143,
134
],
[
144,
20
],
[
145,
7
],
[
146,
18
],
[
147,
6
],
[
148,
5
],
[
149,
7
],
[
150,
12
],
[
151,
7
],
[
152,
5
],
[
153,
7
],
[
154,
5
],
[
155,
11
],
[
156,
39
],
[
157,
150
],
[
158,
335
],
[
159,
504
],
[
160,
669
],
[
161,
597
],
[
162,
282
],
[
163,
81
],
[
164,
6
]
]
},
"hr_curve": {
"60": 163,
"300": 162,
"1200": 161,
"3600": 155
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 182,
"variability_index": 1.04,
"efficiency_factor": 1.182
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/Paris",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0086",
"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": 8.672,
"max_speed": 9.15,
"device_watts": true,
"weighted_average_watts": 182,
"max_watts": 210,
"kilojoules": 661.5,
"has_heartrate": true,
"max_heartrate": 164,
"average_cadence": 90,
"average_temp": null,
"suffer_score": 104,
"calories": 695,
"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": [
{
"name": "Warm-up",
"lap_index": 1,
"split": 1,
"start_date_local": "2024-11-30T19:16:07",
"elapsed_time": 599,
"moving_time": 599,
"distance": 4729.6,
"total_elevation_gain": 0,
"average_speed": 7.896,
"max_speed": 7.98,
"average_cadence": 89.9,
"average_watts": 136.8,
"device_watts": true,
"average_heartrate": 137.8,
"max_heartrate": 144,
"start_index": 0,
"end_index": 599
},
{
"name": "Tempo",
"lap_index": 2,
"split": 2,
"start_date_local": "2024-11-30T19:26:07",
"elapsed_time": 2699,
"moving_time": 2699,
"distance": 24458.9,
"total_elevation_gain": 0,
"average_speed": 9.062,
"max_speed": 9.15,
"average_cadence": 90,
"average_watts": 193.6,
"device_watts": true,
"average_heartrate": 159.7,
"max_heartrate": 164,
"start_index": 600,
"end_index": 3299
},
{
"name": "Cool-down",
"lap_index": 3,
"split": 3,
"start_date_local": "2024-11-30T20:11:07",
"elapsed_time": 479,
"moving_time": 479,
"distance": 3576.4,
"total_elevation_gain": 0,
"average_speed": 7.466,
"max_speed": 8.84,
"average_cadence": 90,
"average_watts": 118,
"device_watts": true,
"average_heartrate": 142.1,
"max_heartrate": 160,
"start_index": 3300,
"end_index": 3779
}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0086.json",
"external_id": null,
"synced": {
"summary": "2024-11-30T20:19:07.000Z",
"detail": "2024-11-30T20:19:07.000Z",
"streams": "2024-11-30T20:19:07.000Z"
}
}