Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 46.3km
- Moving time
- 1:42 h
- total 1:44:23
- Elevation
- 524m
- 3–72 m
- Avg speed
- 27.2km/h
- max 57.4 km/h
- Avg power
- 157W
- 2.06 W/kg · max 485 W
- Normalized Power
- 175W
- 2.30 W/kg
- Avg heart rate
- 149bpm
- max 172 bpm
- Avg cadence
- 87rpm
- Calories
- 1,006kcal
- 958 kJ of work
- Training Stress
- 80TSS
- FTP 255 W · IF 0.69
- Relative Effort
- 149
- 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 W27%28 min
- Z2Endurance · 141–191 W43%43 min
- Z3Tempo · 192–230 W25%26 min
- Z4Threshold · 231–268 W5%5 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 bpm8%8 min
- Z2Endurance · 129–146 bpm28%28 min
- Z3Tempo · 147–160 bpm49%50 min
- Z4Threshold · 161–172 bpm15%16 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 231 W · 3.04 W/kg, 5 min: 200 W · 2.63 W/kg, 20 min: 169 W · 2.22 W/kg
Performance analysis
- Intensity Factor
- 0.69
- NP ÷ FTP
- Variability Index
- 1.12
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.18
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+6.0 %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
Segments
2 segments · 1 PR placements
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:11 | 41.8 | 69 | 123 | 2 |
| Marine Drive: Caulfeild | 0.96 km | 4.4 % | 3:39 | 15.8 | 188 | 155 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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{
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"segment_id": "demo-seg-vancouver-lions-gate",
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{
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"streams": "/streams/demo-0147.json",
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"synced": {
"summary": "2025-09-14T18:12:12.000Z",
"detail": "2025-09-14T18:12:12.000Z",
"streams": "2025-09-14T18:12:12.000Z"
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}