Route
Route
Key data
- Distance
- 36.3km
- Moving time
- 1:10 h
- total 1:10:00
- Elevation
- 0m
- Avg speed
- 31.1km/h
- max 34.8 km/h
- Avg power
- 177W
- 2.29 W/kg · max 245 W
- Normalized Power
- 193W
- 2.51 W/kg
- Avg heart rate
- 153bpm
- max 170 bpm
- Avg cadence
- 90rpm
- Calories
- 778kcal
- 741 kJ of work
- Training Stress
- 71TSS
- FTP 247 W · IF 0.78
- Relative Effort
- 122
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 W43%30 min
- Z2Endurance · 137–185 W5%4 min
- Z3Tempo · 186–222 W26%19 min
- Z4Threshold · 223–259 W25%17 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 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: 225 W · 2.92 W/kg, 5 min: 223 W · 2.90 W/kg, 20 min: 198 W · 2.57 W/kg
Performance analysis
- Intensity Factor
- 0.78
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.27
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 4/ 10
Aerobic decoupling (Pa:HR)
+3.9 %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 | 5.66 km | 11:59 | 28.3 | 136 | 137 | 143 | 90 | 0 |
| 2 | Sweet spot 1 | 6.87 km | 11:59 | 34.4 | 223 | 164 | 167 | 90 | 0 |
| 3 | Recovery | 2.28 km | 4:59 | 27.4 | 124 | 141 | 164 | 90 | 0 |
| 4 | Sweet spot 2 | 6.86 km | 11:59 | 34.3 | 222 | 164 | 168 | 90 | 0 |
| 5 | Recovery | 2.28 km | 4:59 | 27.4 | 124 | 142 | 163 | 90 | 0 |
| 6 | Sweet spot 3 | 6.86 km | 11:59 | 34.4 | 223 | 166 | 170 | 90 | 0 |
| 7 | Recovery | 2.28 km | 4:59 | 27.4 | 124 | 143 | 166 | 90 | 0 |
| 8 | Cool-down | 3.18 km | 6:59 | 27.3 | 124 | 140 | 142 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"timezone": "(GMT+01:00) Europe/London",
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"gear_id": "bdemo4",
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