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 235 W
- Normalized Power
- 184W
- 2.35 W/kg
- Avg heart rate
- 153bpm
- max 169 bpm
- Avg cadence
- 90rpm
- Calories
- 744kcal
- 708 kJ of work
- Training Stress
- 71TSS
- FTP 236 W · IF 0.78
- Relative Effort
- 123
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%31 min
- Z2Endurance · 131–177 W4%3 min
- Z3Tempo · 178–212 W25%18 min
- Z4Threshold · 213–248 W26%18 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 bpm45%32 min
- Z3Tempo · 147–160 bpm5%4 min
- Z4Threshold · 161–172 bpm48%34 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 214 W · 2.73 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)
+4.5 %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 | 27.9 | 130 | 137 | 143 | 90 | 0 |
| 2 | Sweet spot 1 | 6.75 km | 11:59 | 33.8 | 213 | 163 | 167 | 90 | 0 |
| 3 | Recovery | 2.24 km | 4:59 | 27.0 | 118 | 140 | 162 | 90 | 0 |
| 4 | Sweet spot 2 | 6.75 km | 11:59 | 33.8 | 213 | 165 | 169 | 90 | 0 |
| 5 | Recovery | 2.24 km | 4:59 | 26.9 | 118 | 141 | 165 | 90 | 0 |
| 6 | Sweet spot 3 | 6.74 km | 11:59 | 33.8 | 212 | 166 | 169 | 90 | 0 |
| 7 | Recovery | 2.24 km | 4:59 | 26.9 | 118 | 143 | 166 | 90 | 0 |
| 8 | Cool-down | 3.12 km | 6:59 | 26.8 | 118 | 141 | 143 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"workout_type": null,
"timezone": "(GMT-04:00) America/New_York",
"utc_offset": -14400,
"strava_url": "https://www.strava.com/activities/demo-0097",
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"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
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"kilojoules": 708.3,
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"kudos_count": 1,
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"detail": "2025-03-30T02:04:26.000Z",
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}