Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 58.5km
- Moving time
- 2:41 h
- total 2:42:52
- Elevation
- 1,381m
- 3–923 m
- Avg speed
- 21.9km/h
- max 57.8 km/h
- Avg power
- 173W
- 2.20 W/kg · max 525 W
- Normalized Power
- 196W
- 2.50 W/kg
- Avg heart rate
- 165bpm
- max 188 bpm
- Avg cadence
- 82rpm
- Calories
- 1,748kcal
- 1,665 kJ of work
- Training Stress
- 185TSS
- FTP 236 W · IF 0.83
- Relative Effort
- 408
- Temperature
- 1°C
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 W19%31 min
- Z2Endurance · 131–177 W14%22 min
- Z3Tempo · 178–212 W33%53 min
- Z4Threshold · 213–248 W30%48 min
- Z5VO2max · 249–283 W4%7 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 · ≤ 128 bpm6%10 min
- Z2Endurance · 129–146 bpm9%15 min
- Z3Tempo · 147–160 bpm14%23 min
- Z4Threshold · 161–172 bpm28%45 min
- Z5Maximum · ≥ 173 bpm42%1:07 h
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 248 W · 3.16 W/kg, 5 min: 223 W · 2.84 W/kg, 20 min: 215 W · 2.74 W/kg
Performance analysis
- Intensity Factor
- 0.83
- NP ÷ FTP
- Variability Index
- 1.14
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.19
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+20.8 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 60–70 g carbs/h – eat something every 20 min
Drink: 600–800 ml/h + electrolytes
After: ~30 g protein + 90–110 g carbs within 1–2 h
Segments
2 segments
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:09 | 42.4 | 89 | 135 | |
| Cypress Bowl Road | 13.70 km | 5.3 % | 1:02:39 | 13.1 | 202 | 173 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"segment_efforts": [
{
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},
{
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"segment_id": "demo-seg-vancouver-cypress",
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"synced": {
"summary": "2025-01-12T18:57:16.000Z",
"detail": "2025-01-12T18:57:16.000Z",
"streams": "2025-01-12T18:57:16.000Z"
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}