Route
Route
Key data
- Distance
- 35.7km
- Moving time
- 1:10 h
- total 1:10:00
- Elevation
- 0m
- Avg speed
- 30.6km/h
- max 34.1 km/h
- Avg power
- 169W
- 2.15 W/kg · max 230 W
- Normalized Power
- 184W
- 2.35 W/kg
- Avg heart rate
- 153bpm
- max 170 bpm
- Avg cadence
- 90rpm
- Calories
- 743kcal
- 708 kJ of work
- Training Stress
- 71TSS
- FTP 236 W · IF 0.78
- Relative Effort
- 122
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 W45%32 min
- Z2Endurance · 131–177 W4%2 min
- Z3Tempo · 178–212 W27%19 min
- Z4Threshold · 213–248 W24%17 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 bpm36%25 min
- Z3Tempo · 142–155 bpm13%9 min
- Z4Threshold · 156–167 bpm44%31 min
- Z5Maximum · ≥ 168 bpm6%4 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 215 W · 2.74 W/kg, 5 min: 213 W · 2.72 W/kg, 20 min: 189 W · 2.41 W/kg
Performance analysis
- Intensity Factor
- 0.78
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.21
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.3 %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
8 laps
| 1 | Warm-up | 5.56 km | 11:59 | 27.8 | 130 | 137 | 142 | 90 | 0 |
| 2 | Sweet spot 1 | 6.75 km | 11:59 | 33.8 | 213 | 164 | 167 | 90 | 0 |
| 3 | Recovery | 2.24 km | 4:59 | 26.9 | 118 | 141 | 164 | 90 | 0 |
| 4 | Sweet spot 2 | 6.74 km | 11:59 | 33.8 | 213 | 164 | 169 | 90 | 0 |
| 5 | Recovery | 2.24 km | 4:59 | 26.9 | 118 | 141 | 163 | 90 | 0 |
| 6 | Sweet spot 3 | 6.74 km | 11:59 | 33.7 | 212 | 166 | 170 | 90 | 0 |
| 7 | Recovery | 2.24 km | 4:59 | 26.9 | 118 | 143 | 167 | 90 | 0 |
| 8 | Cool-down | 3.12 km | 6:59 | 26.8 | 118 | 141 | 144 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0087",
"name": "Sweet spot 3×12",
"sport_type": "VirtualRide",
"start_date": "2024-12-07T18:24:36Z",
"start_date_local": "2024-12-07T19:24:36",
"trainer": false,
"distance": 35677.4,
"moving_time": 4200,
"elapsed_time": 4200,
"total_elevation_gain": 0,
"average_watts": 168.5,
"average_heartrate": 152.6,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
110,
29
],
[
115,
560
],
[
120,
664
],
[
125,
237
],
[
130,
401
],
[
135,
144
],
[
140,
4
],
[
195,
5
],
[
200,
58
],
[
205,
326
],
[
210,
744
],
[
215,
651
],
[
220,
314
],
[
225,
58
],
[
230,
4
]
]
},
"power_curve": {
"1": 230,
"5": 221,
"10": 218,
"15": 216,
"20": 216,
"30": 215,
"60": 215,
"120": 214,
"180": 214,
"300": 213,
"480": 213,
"600": 213,
"900": 196,
"1200": 189,
"1800": 194,
"2700": 191,
"3600": 177
},
"decoupling_pct": 4.3,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
71,
1
],
[
74,
1
],
[
76,
1
],
[
78,
1
],
[
80,
1
],
[
81,
1
],
[
83,
1
],
[
85,
1
],
[
87,
1
],
[
88,
1
],
[
90,
1
],
[
92,
1
],
[
94,
1
],
[
95,
1
],
[
96,
1
],
[
98,
1
],
[
100,
1
],
[
101,
1
],
[
102,
1
],
[
104,
1
],
[
105,
1
],
[
106,
1
],
[
107,
1
],
[
108,
1
],
[
109,
1
],
[
111,
1
],
[
112,
1
],
[
113,
1
],
[
114,
1
],
[
115,
1
],
[
116,
2
],
[
117,
1
],
[
118,
1
],
[
119,
2
],
[
120,
2
],
[
121,
2
],
[
122,
2
],
[
124,
3
],
[
125,
4
],
[
126,
4
],
[
127,
4
],
[
128,
1
],
[
129,
1
],
[
130,
2
],
[
131,
2
],
[
132,
6
],
[
133,
2
],
[
134,
14
],
[
135,
19
],
[
136,
27
],
[
137,
91
],
[
138,
166
],
[
139,
330
],
[
140,
424
],
[
141,
424
],
[
142,
232
],
[
143,
83
],
[
144,
42
],
[
145,
21
],
[
146,
17
],
[
147,
14
],
[
148,
18
],
[
149,
11
],
[
150,
13
],
[
151,
11
],
[
152,
15
],
[
153,
11
],
[
154,
20
],
[
155,
18
],
[
156,
15
],
[
157,
25
],
[
158,
15
],
[
159,
16
],
[
160,
20
],
[
161,
17
],
[
162,
69
],
[
163,
118
],
[
164,
295
],
[
165,
532
],
[
166,
410
],
[
167,
313
],
[
168,
189
],
[
169,
67
],
[
170,
6
]
]
},
"hr_curve": {
"60": 168,
"300": 167,
"1200": 159,
"3600": 155
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 184,
"variability_index": 1.092,
"efficiency_factor": 1.206
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/Paris",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0087",
"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": 8.495,
"max_speed": 9.48,
"device_watts": true,
"weighted_average_watts": 184,
"max_watts": 230,
"kilojoules": 707.8,
"has_heartrate": true,
"max_heartrate": 170,
"average_cadence": 90,
"average_temp": null,
"suffer_score": 122,
"calories": 743,
"perceived_exertion": null,
"kudos_count": 4,
"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": "2024-12-07T19:24:36",
"elapsed_time": 719,
"moving_time": 719,
"distance": 5558.4,
"total_elevation_gain": 0,
"average_speed": 7.731,
"max_speed": 7.81,
"average_cadence": 90,
"average_watts": 129.8,
"device_watts": true,
"average_heartrate": 136.7,
"max_heartrate": 142,
"start_index": 0,
"end_index": 719
},
{
"name": "Sweet spot 1",
"lap_index": 2,
"split": 2,
"start_date_local": "2024-12-07T19:36:36",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6746.3,
"total_elevation_gain": 0,
"average_speed": 9.383,
"max_speed": 9.48,
"average_cadence": 89.8,
"average_watts": 212.5,
"device_watts": true,
"average_heartrate": 163.8,
"max_heartrate": 167,
"start_index": 720,
"end_index": 1439
},
{
"name": "Recovery",
"lap_index": 3,
"split": 3,
"start_date_local": "2024-12-07T19:48:36",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2235.5,
"total_elevation_gain": 0,
"average_speed": 7.477,
"max_speed": 9.09,
"average_cadence": 90.1,
"average_watts": 117.7,
"device_watts": true,
"average_heartrate": 141,
"max_heartrate": 164,
"start_index": 1440,
"end_index": 1739
},
{
"name": "Sweet spot 2",
"lap_index": 4,
"split": 4,
"start_date_local": "2024-12-07T19:53:36",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6744.7,
"total_elevation_gain": 0,
"average_speed": 9.381,
"max_speed": 9.48,
"average_cadence": 90.2,
"average_watts": 212.5,
"device_watts": true,
"average_heartrate": 164.4,
"max_heartrate": 169,
"start_index": 1740,
"end_index": 2459
},
{
"name": "Recovery",
"lap_index": 5,
"split": 5,
"start_date_local": "2024-12-07T20:05:36",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2236.3,
"total_elevation_gain": 0,
"average_speed": 7.479,
"max_speed": 9.13,
"average_cadence": 89.9,
"average_watts": 117.9,
"device_watts": true,
"average_heartrate": 141.2,
"max_heartrate": 163,
"start_index": 2460,
"end_index": 2759
},
{
"name": "Sweet spot 3",
"lap_index": 6,
"split": 6,
"start_date_local": "2024-12-07T20:10:36",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6739.5,
"total_elevation_gain": 0,
"average_speed": 9.373,
"max_speed": 9.46,
"average_cadence": 90.1,
"average_watts": 212,
"device_watts": true,
"average_heartrate": 165.7,
"max_heartrate": 170,
"start_index": 2760,
"end_index": 3479
},
{
"name": "Recovery",
"lap_index": 7,
"split": 7,
"start_date_local": "2024-12-07T20:22:36",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2237,
"total_elevation_gain": 0,
"average_speed": 7.482,
"max_speed": 9.07,
"average_cadence": 90.1,
"average_watts": 118,
"device_watts": true,
"average_heartrate": 143.2,
"max_heartrate": 167,
"start_index": 3480,
"end_index": 3779
},
{
"name": "Cool-down",
"lap_index": 8,
"split": 8,
"start_date_local": "2024-12-07T20:27:36",
"elapsed_time": 419,
"moving_time": 419,
"distance": 3121.5,
"total_elevation_gain": 0,
"average_speed": 7.45,
"max_speed": 7.51,
"average_cadence": 90.1,
"average_watts": 118.2,
"device_watts": true,
"average_heartrate": 141.1,
"max_heartrate": 144,
"start_index": 3780,
"end_index": 4199
}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0087.json",
"external_id": null,
"synced": {
"summary": "2024-12-07T20:34:36.000Z",
"detail": "2024-12-07T20:34:36.000Z",
"streams": "2024-12-07T20:34:36.000Z"
}
}