Route
Route
Key data
- Distance
- 32.9km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 30.3km/h
- max 37.4 km/h
- Avg power
- 170W
- 2.16 W/kg · max 290 W
- Normalized Power
- 205W
- 2.61 W/kg
- Avg heart rate
- 153bpm
- max 186 bpm
- Avg cadence
- 90rpm
- Calories
- 694kcal
- 661 kJ of work
- Training Stress
- 82TSS
- FTP 236 W · IF 0.87
- Relative Effort
- 111
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 W49%32 min
- Z2Endurance · 131–177 W20%13 min
- Z3Tempo · 178–212 W0%0 min
- Z4Threshold · 213–248 W0%0 min
- Z5VO2max · 249–283 W29%19 min
- Z6Anaerobic · 284–354 W1%1 min
- Z7Neuromuscular · ≥ 355 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm1%1 min
- Z2Endurance · 129–146 bpm62%40 min
- Z3Tempo · 147–160 bpm6%4 min
- Z4Threshold · 161–172 bpm5%3 min
- Z5Maximum · ≥ 173 bpm27%17 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 273 W · 3.48 W/kg, 5 min: 244 W · 3.11 W/kg, 20 min: 210 W · 2.68 W/kg
Performance analysis
- Intensity Factor
- 0.87
- NP ÷ FTP
- Variability Index
- 1.21
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.34
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.6 %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 | 7.10 km | 14:59 | 28.4 | 137 | 139 | 145 | 90 | 0 |
| 2 | Interval 1 | 2.45 km | 3:59 | 36.9 | 271 | 176 | 183 | 90 | 0 |
| 3 | Recovery | 1.79 km | 3:59 | 27.0 | 118 | 143 | 181 | 90 | 0 |
| 4 | Interval 2 | 2.45 km | 3:59 | 36.9 | 271 | 177 | 183 | 90 | 0 |
| 5 | Recovery | 1.80 km | 3:59 | 27.1 | 118 | 144 | 181 | 90 | 0 |
| 6 | Interval 3 | 2.45 km | 3:59 | 36.9 | 271 | 178 | 186 | 90 | 0 |
| 7 | Recovery | 1.80 km | 3:59 | 27.0 | 118 | 145 | 182 | 90 | 0 |
| 8 | Interval 4 | 2.45 km | 3:59 | 36.9 | 272 | 177 | 185 | 90 | 0 |
| 9 | Recovery | 1.79 km | 3:59 | 27.0 | 118 | 145 | 183 | 90 | 0 |
| 10 | Interval 5 | 2.45 km | 3:59 | 36.9 | 271 | 178 | 186 | 90 | 0 |
| 11 | Recovery | 1.79 km | 3:59 | 27.0 | 118 | 145 | 180 | 90 | 0 |
| 12 | Cool-down | 4.46 km | 9:59 | 26.8 | 118 | 141 | 143 | 90 | 0 |
Notes & raw data
Description
Strong headwind on the way out, fast way home.
All data
Show raw data
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"streams": "/streams/demo-0089.json",
"external_id": null,
"synced": {
"summary": "2025-01-12T04:15:03.000Z",
"detail": "2025-01-12T04:15:03.000Z",
"streams": "2025-01-12T04:15:03.000Z"
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}