Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 35.8km
- Moving time
- 1:14 h
- total 1:17:38
- Elevation
- 88m
- 29–59 m
- Avg speed
- 29.1km/h
- max 39.5 km/h
- Avg power
- 145W
- 1.88 W/kg · max 395 W
- Normalized Power
- 151W
- 1.96 W/kg
- Avg heart rate
- 146bpm
- max 160 bpm
- Avg cadence
- 88rpm
- Calories
- 673kcal
- 641 kJ of work
- Training Stress
- 46TSS
- FTP 247 W · IF 0.61
- Relative Effort
- 96
- Temperature
- 23°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 W33%24 min
- Z2Endurance · 137–185 W61%45 min
- Z3Tempo · 186–222 W6%4 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 bpm2%2 min
- Z2Endurance · 129–146 bpm39%29 min
- Z3Tempo · 147–160 bpm58%43 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: 192 W · 2.49 W/kg, 5 min: 164 W · 2.13 W/kg, 20 min: 154 W · 2.00 W/kg
Performance analysis
- Intensity Factor
- 0.61
- NP ÷ FTP
- Variability Index
- 1.04
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.03
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+5.3 %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
Notes & raw data
Description
Hit the climb hard for once and it paid off.
All data
Show raw data
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"workout_type": null,
"timezone": "(GMT+02:00) Europe/Paris",
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}