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 155 bpm
- Avg cadence
- 90rpm
- Calories
- 677kcal
- 645 kJ of work
- Training Stress
- 48TSS
- FTP 247 W · IF 0.65
- Relative Effort
- 95
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 bpm26%18 min
- Z3Tempo · 147–160 bpm72%49 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: 169 W · 2.19 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)
+3.0 %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 | 137 | 143 | 90 | 0 |
| 2 | Endurance | 25.72 km | 49:59 | 30.9 | 168 | 151 | 155 | 90 | 0 |
| 3 | Cool-down | 3.64 km | 7:59 | 27.4 | 124 | 141 | 154 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"metric_sources": {
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"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/London",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0103",
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"visibility": "everyone",
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"gear_id": "bdemo4",
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"device_watts": true,
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"kilojoules": 645.1,
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"kudos_count": 3,
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"photo_count": 0,
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"external_id": null,
"synced": {
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}