Route
Route
Key data
- Distance
- 34.1km
- Moving time
- 1:08 h
- total 1:08:00
- Elevation
- 0m
- Avg speed
- 30.1km/h
- max 31.1 km/h
- Avg power
- 158W
- 2.05 W/kg · max 185 W
- Normalized Power
- 161W
- 2.09 W/kg
- Avg heart rate
- 148bpm
- max 154 bpm
- Avg cadence
- 90rpm
- Calories
- 677kcal
- 645 kJ of work
- Training Stress
- 48TSS
- FTP 247 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 247 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 136 W22%15 min
- Z2Endurance · 137–185 W78%53 min
- Z3Tempo · 186–222 W0%0 min
- Z4Threshold · 223–259 W0%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 bpm1%1 min
- Z2Endurance · 129–146 bpm25%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: 170 W · 2.21 W/kg, 5 min: 168 W · 2.18 W/kg, 20 min: 168 W · 2.18 W/kg
Performance analysis
- Intensity Factor
- 0.65
- NP ÷ FTP
- Variability Index
- 1.02
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.09
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
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 | 4.72 km | 9:59 | 28.4 | 136 | 136 | 142 | 90 | 0 |
| 2 | Endurance | 25.72 km | 49:59 | 30.9 | 168 | 151 | 154 | 90 | 0 |
| 3 | Cool-down | 3.64 km | 7:59 | 27.3 | 123 | 141 | 152 | 90 | 0 |
Notes & raw data
Description
Perfect autumn light on the way back.
All data
Show raw data
{
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"name": "Endurance spin",
"sport_type": "Ride",
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"average_watts": 158,
"average_heartrate": 147.6,
"metrics": {
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"hr_curve": {
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"metric_sources": {
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"type": "Ride",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/London",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0102",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
"device_name": "Smart trainer",
"elev_high": null,
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"average_speed": 8.355,
"max_speed": 8.65,
"device_watts": true,
"weighted_average_watts": 161,
"max_watts": 185,
"kilojoules": 644.5,
"has_heartrate": true,
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"average_cadence": 90,
"average_temp": null,
"suffer_score": 96,
"calories": 677,
"perceived_exertion": null,
"kudos_count": 0,
"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": [
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"lap_index": 1,
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"elapsed_time": 599,
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"distance": 4717.4,
"total_elevation_gain": 0,
"average_speed": 7.875,
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{
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"total_elevation_gain": 0,
"average_speed": 8.576,
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"average_watts": 167.9,
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"start_index": 600,
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{
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"distance": 3635,
"total_elevation_gain": 0,
"average_speed": 7.589,
"max_speed": 8.41,
"average_cadence": 90,
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"device_watts": true,
"average_heartrate": 141.4,
"max_heartrate": 152,
"start_index": 3600,
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}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0102.json",
"external_id": null,
"synced": {
"summary": "2025-04-26T20:14:16.000Z",
"detail": "2025-04-26T20:14:16.000Z",
"streams": "2025-04-26T20:14:16.000Z"
}
}