Route
Route
Key data
- Distance
- 33.5km
- Moving time
- 1:08 h
- total 1:08:00
- Elevation
- 0m
- Avg speed
- 29.5km/h
- max 30.6 km/h
- Avg power
- 151W
- 1.93 W/kg · max 175 W
- Normalized Power
- 153W
- 1.95 W/kg
- Avg heart rate
- 148bpm
- max 155 bpm
- Avg cadence
- 90rpm
- Calories
- 647kcal
- 616 kJ of work
- Training Stress
- 48TSS
- FTP 236 W · IF 0.65
- Relative Effort
- 96
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 W23%16 min
- Z2Endurance · 131–177 W77%52 min
- Z3Tempo · 178–212 W0%0 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 · ≤ 128 bpm1%1 min
- Z2Endurance · 129–146 bpm26%17 min
- Z3Tempo · 147–160 bpm73%50 min
- Z4Threshold · 161–172 bpm0%0 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 162 W · 2.07 W/kg, 5 min: 161 W · 2.05 W/kg, 20 min: 161 W · 2.05 W/kg
Performance analysis
- Intensity Factor
- 0.65
- NP ÷ FTP
- Variability Index
- 1.01
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.04
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 8/ 10
Aerobic decoupling (Pa:HR)
+2.6 %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
3 laps
| 1 | Warm-up | 4.63 km | 9:59 | 27.8 | 130 | 136 | 143 | 90 | 0 |
| 2 | Endurance | 25.26 km | 49:59 | 30.3 | 161 | 151 | 155 | 90 | 0 |
| 3 | Cool-down | 3.57 km | 7:59 | 26.8 | 118 | 141 | 152 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0094",
"name": "Endurance spin",
"sport_type": "Ride",
"start_date": "2025-03-08T11:46:38Z",
"start_date_local": "2025-03-08T06:46:38",
"trainer": true,
"distance": 33484.3,
"moving_time": 4080,
"elapsed_time": 4080,
"total_elevation_gain": 0,
"average_watts": 151,
"average_heartrate": 147.5,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
110,
19
],
[
115,
182
],
[
120,
254
],
[
125,
154
],
[
130,
344
],
[
135,
122
],
[
140,
4
],
[
145,
1
],
[
150,
70
],
[
155,
615
],
[
160,
1386
],
[
165,
807
],
[
170,
115
],
[
175,
6
]
]
},
"power_curve": {
"1": 175,
"5": 167,
"10": 165,
"15": 164,
"20": 163,
"30": 163,
"60": 162,
"120": 162,
"180": 161,
"300": 161,
"480": 161,
"600": 161,
"900": 161,
"1200": 161,
"1800": 161,
"2700": 161,
"3600": 155
},
"decoupling_pct": 2.6,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
72,
1
],
[
74,
1
],
[
76,
1
],
[
78,
1
],
[
80,
1
],
[
82,
1
],
[
84,
1
],
[
86,
1
],
[
88,
1
],
[
89,
1
],
[
91,
1
],
[
92,
1
],
[
94,
1
],
[
95,
1
],
[
97,
1
],
[
99,
1
],
[
100,
1
],
[
101,
1
],
[
102,
1
],
[
104,
1
],
[
105,
1
],
[
107,
2
],
[
109,
2
],
[
110,
1
],
[
111,
1
],
[
112,
2
],
[
113,
1
],
[
115,
2
],
[
116,
1
],
[
117,
1
],
[
118,
1
],
[
119,
2
],
[
120,
2
],
[
121,
1
],
[
122,
1
],
[
123,
2
],
[
124,
3
],
[
125,
2
],
[
126,
2
],
[
127,
3
],
[
128,
2
],
[
129,
6
],
[
130,
3
],
[
131,
1
],
[
132,
3
],
[
133,
7
],
[
134,
5
],
[
135,
2
],
[
136,
2
],
[
137,
24
],
[
138,
109
],
[
139,
167
],
[
140,
291
],
[
141,
233
],
[
142,
100
],
[
143,
41
],
[
144,
7
],
[
145,
16
],
[
146,
25
],
[
147,
63
],
[
148,
160
],
[
149,
314
],
[
150,
574
],
[
151,
804
],
[
152,
650
],
[
153,
355
],
[
154,
59
],
[
155,
3
]
]
},
"hr_curve": {
"60": 153,
"300": 152,
"1200": 152,
"3600": 149
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 153,
"variability_index": 1.013,
"efficiency_factor": 1.037
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT-05:00) America/New_York",
"utc_offset": -18000,
"strava_url": "https://www.strava.com/activities/demo-0094",
"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": 8.207,
"max_speed": 8.5,
"device_watts": true,
"weighted_average_watts": 153,
"max_watts": 175,
"kilojoules": 616.1,
"has_heartrate": true,
"max_heartrate": 155,
"average_cadence": 89.9,
"average_temp": null,
"suffer_score": 96,
"calories": 647,
"perceived_exertion": 8,
"kudos_count": 1,
"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": "2025-03-08T06:46:38",
"elapsed_time": 599,
"moving_time": 599,
"distance": 4632.7,
"total_elevation_gain": 0,
"average_speed": 7.734,
"max_speed": 7.82,
"average_cadence": 90,
"average_watts": 130,
"device_watts": true,
"average_heartrate": 136.3,
"max_heartrate": 143,
"start_index": 0,
"end_index": 599
},
{
"name": "Endurance",
"lap_index": 2,
"split": 2,
"start_date_local": "2025-03-08T06:56:38",
"elapsed_time": 2999,
"moving_time": 2999,
"distance": 25263.1,
"total_elevation_gain": 0,
"average_speed": 8.424,
"max_speed": 8.5,
"average_cadence": 89.9,
"average_watts": 160.5,
"device_watts": true,
"average_heartrate": 150.8,
"max_heartrate": 155,
"start_index": 600,
"end_index": 3599
},
{
"name": "Cool-down",
"lap_index": 3,
"split": 3,
"start_date_local": "2025-03-08T07:46:38",
"elapsed_time": 479,
"moving_time": 479,
"distance": 3572.3,
"total_elevation_gain": 0,
"average_speed": 7.458,
"max_speed": 8.28,
"average_cadence": 89.9,
"average_watts": 118,
"device_watts": true,
"average_heartrate": 141.1,
"max_heartrate": 152,
"start_index": 3600,
"end_index": 4079
}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0094.json",
"external_id": null,
"synced": {
"summary": "2025-03-08T13:54:38.000Z",
"detail": "2025-03-08T13:54:38.000Z",
"streams": "2025-03-08T13:54:38.000Z"
}
}