Outdoor · GravelRide
Pacific Spirit Park Trails
Route
Coloured by HR zone
Key data
- Distance
- 31.4km
- Moving time
- 1:07 h
- total 1:08:08
- Elevation
- 307m
- 5–123 m
- Avg speed
- 28.2km/h
- max 59.4 km/h
- Avg power
- –
- no power meter
- Normalized Power
- –
- Avg heart rate
- 155bpm
- max 178 bpm
- Avg cadence
- 87rpm
- Calories
- 623kcal
- 613 kJ of work
- Training Stress
- –
- FTP 255 W
- Relative Effort
- 120
- Temperature
- 15°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
Legacy · Sync FTP unknown · boundaries not stored
No power second-by-second data
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm3%2 min
- Z2Endurance · 129–146 bpm18%12 min
- Z3Tempo · 147–160 bpm44%29 min
- Z4Threshold · 161–172 bpm33%22 min
- Z5Maximum · ≥ 173 bpm2%1 min
Power curve
This ride vs. bests 2025 and all-time
No power data
Performance analysis
- Intensity Factor
- –
- NP ÷ FTP
- Variability Index
- –
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- –
- 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: 60 g carbs/h – gel, bar or sports drink
Drink: 500–750 ml/h
After: ~30 g protein + 70–90 g carbs within 1–2 h
Kilometre splits
| 1 | 1:57 | 30.9 | -15 m | 119 |
| 2 | 1:59 | 30.2 | 1 m | 150 |
| 3 | 2:15 | 26.7 | -1 m | 144 |
| 4 | 1:53 | 31.8 | -3 m | 151 |
| 5 | 2:25 | 25.0 | 7 m | 156 |
| 6 | 1:54 | 31.6 | -2 m | 149 |
| 7 | 1:52 | 32.2 | -4 m | 151 |
| 8 | 3:34 | 16.7 | 41 m | 164 |
| 9 | 2:57 | 20.4 | 27 m | 166 |
| 10 | 2:37 | 22.9 | 18 m | 155 |
| 11 | 2:49 | 21.3 | 22 m | 162 |
| 12 | 1:45 | 34.3 | -17 m | 140 |
| 13 | 1:31 | 39.7 | -24 m | 139 |
| 14 | 2:35 | 23.2 | 14 m | 155 |
| 15 | 1:40 | 36.0 | -11 m | 146 |
| 16 | 1:19 | 46.1 | -46 m | 139 |
| 17 | 2:06 | 28.3 | 4 m | 151 |
| 18 | 1:53 | 31.9 | -10 m | 152 |
| 19 | 2:35 | 23.1 | 22 m | 167 |
| 20 | 2:31 | 23.9 | 13 m | 163 |
| 21 | 2:04 | 28.9 | 5 m | 154 |
| 22 | 2:08 | 28.2 | 2 m | 159 |
| 23 | 1:40 | 36.2 | -12 m | 159 |
| 24 | 2:31 | 23.8 | 20 m | 156 |
| 25 | 2:07 | 28.4 | 4 m | 164 |
| 26 | 1:22 | 43.9 | -36 m | 144 |
| 27 | 1:24 | 42.7 | -31 m | 143 |
| 28 | 1:57 | 30.8 | -8 m | 147 |
| 29 | 2:03 | 29.4 | 3 m | 165 |
| 30 | 2:25 | 24.6 | 17 m | 169 |
| 31 | 2:12 | 27.5 | 7 m | 168 |
| 32 | 0:44 | 33.6 | -7 m | 153 |
Notes & raw data
Description
Rode with the Saturday group. Fast pace on the flats.
All data
Show raw data
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