Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 35.9km
- Moving time
- 1:14 h
- total 1:13:49
- Elevation
- 142m
- 3–56 m
- Avg speed
- 29.3km/h
- max 57.1 km/h
- Avg power
- 153W
- 1.99 W/kg · max 385 W
- Normalized Power
- 162W
- 2.10 W/kg
- Avg heart rate
- 147bpm
- max 161 bpm
- Avg cadence
- 88rpm
- Calories
- 710kcal
- 677 kJ of work
- Training Stress
- 53TSS
- FTP 247 W · IF 0.66
- Relative Effort
- 99
- Temperature
- 12°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 247 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 136 W21%15 min
- Z2Endurance · 137–185 W64%47 min
- Z3Tempo · 186–222 W14%10 min
- Z4Threshold · 223–259 W1%0 min
- Z5VO2max · 260–296 W0%0 min
- Z6Anaerobic · 297–371 W0%0 min
- Z7Neuromuscular · ≥ 372 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm3%2 min
- Z2Endurance · 129–146 bpm31%23 min
- Z3Tempo · 147–160 bpm65%48 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: 207 W · 2.69 W/kg, 5 min: 187 W · 2.43 W/kg, 20 min: 165 W · 2.14 W/kg
Performance analysis
- Intensity Factor
- 0.66
- NP ÷ FTP
- Variability Index
- 1.06
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.10
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+7.0 %Okay – keep building the base
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Broomfield Hill | 0.44 km | 4.5 % | 1:48 | 14.7 | 197 | 157 | 2 |
Notes & raw data
Description
Coffee stop halfway, as always.
All data
Show raw data
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"type": "Ride",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/London",
"utc_offset": 3600,
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"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo2",
"gear_name": "Carbon Endurance",
"device_name": "Bike computer",
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"geo": {
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"region": "England",
"country": "GB",
"countries": [
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"places": [
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"synced": {
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}