Route
Route
Key data
- Distance
- 17.9km
- Moving time
- 40 min
- total 40:00
- Elevation
- 0m
- Avg speed
- 26.8km/h
- max 27.0 km/h
- Avg power
- 118W
- 1.51 W/kg · max 130 W
- Normalized Power
- 118W
- 1.51 W/kg
- Avg heart rate
- 137bpm
- max 142 bpm
- Avg cadence
- 90rpm
- Calories
- 297kcal
- 283 kJ of work
- Training Stress
- 17TSS
- FTP 236 W · IF 0.50
- Relative Effort
- 35
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 W100%40 min
- Z2Endurance · 131–177 W0%0 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 bpm3%1 min
- Z2Endurance · 129–146 bpm97%39 min
- Z3Tempo · 147–160 bpm0%0 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: 119 W · 1.52 W/kg, 5 min: 118 W · 1.51 W/kg, 20 min: 118 W · 1.51 W/kg
Performance analysis
- Intensity Factor
- 0.50
- NP ÷ FTP
- Variability Index
- 1.00
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.86
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"name": "Recovery spin",
"sport_type": "VirtualRide",
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"metrics": {
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"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT-04:00) America/New_York",
"utc_offset": -14400,
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"gear_id": "bdemo4",
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"average_speed": 7.44,
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"device_watts": true,
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"kilojoules": 283.1,
"has_heartrate": true,
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"average_cadence": 90.1,
"average_temp": null,
"suffer_score": 35,
"calories": 297,
"perceived_exertion": null,
"kudos_count": 4,
"comment_count": 0,
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"external_id": null,
"synced": {
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"detail": "2025-03-16T00:27:46.000Z",
"streams": "2025-03-16T00:27:46.000Z"
}
}