Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 12.5km
- Moving time
- 26 min
- total 28:33
- Elevation
- 96m
- 3–40 m
- Avg speed
- 28.3km/h
- max 51.4 km/h
- Avg power
- 151W
- 1.99 W/kg · max 390 W
- Normalized Power
- 165W
- 2.17 W/kg
- Avg heart rate
- 144bpm
- max 159 bpm
- Avg cadence
- 88rpm
- Calories
- 252kcal
- 240 kJ of work
- Training Stress
- 18TSS
- FTP 255 W · IF 0.65
- Relative Effort
- 31
- 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 255 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 140 W29%8 min
- Z2Endurance · 141–191 W51%14 min
- Z3Tempo · 192–230 W17%5 min
- Z4Threshold · 231–268 W2%1 min
- Z5VO2max · 269–306 W0%0 min
- Z6Anaerobic · 307–383 W0%0 min
- Z7Neuromuscular · ≥ 384 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm9%2 min
- Z2Endurance · 129–146 bpm45%12 min
- Z3Tempo · 147–160 bpm46%12 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: 205 W · 2.69 W/kg, 5 min: 180 W · 2.37 W/kg, 20 min: 156 W · 2.05 W/kg
Performance analysis
- Intensity Factor
- 0.65
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.15
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Segments
1 segment
| Seawall: Prospect Point to English Bay | 5.06 km | -0.6 % | 9:41 | 31.4 | 142 | 143 |
Kilometre splits
| 1 | 1:43 | 35.0 | -20 m | 117 |
| 2 | 1:55 | 31.5 | -4 m | 138 |
| 3 | 2:09 | 27.8 | 4 m | 146 |
| 4 | 2:14 | 26.9 | 2 m | 146 |
| 5 | 2:03 | 29.1 | 4 m | 146 |
| 6 | 2:12 | 27.3 | 6 m | 152 |
| 7 | 2:37 | 23.1 | 16 m | 147 |
| 8 | 1:56 | 31.1 | -7 m | 146 |
| 9 | 1:47 | 33.5 | -6 m | 141 |
| 10 | 2:00 | 30.0 | -9 m | 140 |
| 11 | 1:51 | 32.3 | -6 m | 137 |
| 12 | 2:36 | 23.1 | 13 m | 152 |
| 13 | 1:23 | 20.0 | 7 m | 151 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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