Outdoor · Ride
Spanish Banks & UBC
Route
Coloured by power zone
Key data
- Distance
- 28.8km
- Moving time
- 58 min
- total 59:31
- Elevation
- 244m
- 2–113 m
- Avg speed
- 29.8km/h
- max 57.5 km/h
- Avg power
- 175W
- 2.30 W/kg · max 480 W
- Normalized Power
- 190W
- 2.50 W/kg
- Avg heart rate
- 153bpm
- max 173 bpm
- Avg cadence
- 87rpm
- Calories
- 639kcal
- 609 kJ of work
- Training Stress
- 54TSS
- FTP 255 W · IF 0.75
- Relative Effort
- 94
- Temperature
- 14°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 W18%11 min
- Z2Endurance · 141–191 W36%21 min
- Z3Tempo · 192–230 W35%20 min
- Z4Threshold · 231–268 W9%5 min
- Z5VO2max · 269–306 W2%1 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 bpm4%2 min
- Z2Endurance · 129–146 bpm19%11 min
- Z3Tempo · 147–160 bpm58%33 min
- Z4Threshold · 161–172 bpm20%11 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 265 W · 3.48 W/kg, 5 min: 230 W · 3.02 W/kg, 20 min: 196 W · 2.58 W/kg
Performance analysis
- Intensity Factor
- 0.75
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.25
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+11.7 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Laps
3 laps
| 1 | Lap 1 | 10.00 km | 18:59 | 31.6 | 174 | 148 | 168 | 83 | 53 |
| 2 | Lap 2 | 10.00 km | 22:22 | 26.8 | 189 | 156 | 173 | 82 | 142 |
| 3 | Lap 3 | 8.78 km | 16:33 | 31.8 | 158 | 152 | 168 | 79 | 50 |
Segments
1 segment
| Spanish Banks Hill | 0.86 km | 7.6 % | 4:15 | 12.1 | 227 | 166 |
Kilometre splits
| 1 | 1:49 | 33.1 | -12 m | 121 |
| 2 | 1:45 | 34.5 | -1 m | 157 |
| 3 | 2:04 | 29.0 | 2 m | 149 |
| 4 | 1:42 | 35.2 | -8 m | 144 |
| 5 | 2:22 | 25.3 | 13 m | 158 |
| 6 | 1:37 | 37.2 | -11 m | 145 |
| 7 | 1:58 | 30.6 | -3 m | 152 |
| 8 | 1:42 | 35.1 | -7 m | 146 |
| 9 | 1:54 | 31.6 | 2 m | 150 |
| 10 | 2:06 | 28.6 | 8 m | 157 |
| 11 | 3:25 | 17.5 | 39 m | 164 |
| 12 | 3:22 | 17.9 | 37 m | 162 |
| 13 | 1:39 | 36.6 | -8 m | 154 |
| 14 | 2:22 | 25.3 | 14 m | 155 |
| 15 | 2:01 | 29.8 | 4 m | 153 |
| 16 | 1:42 | 35.3 | -9 m | 153 |
| 17 | 2:27 | 24.4 | 17 m | 155 |
| 18 | 2:10 | 27.8 | -1 m | 155 |
| 19 | 1:26 | 41.9 | -26 m | 145 |
| 20 | 1:48 | 33.0 | -2 m | 151 |
| 21 | 1:30 | 40.0 | -30 m | 148 |
| 22 | 1:28 | 41.2 | -27 m | 136 |
| 23 | 2:22 | 25.2 | 14 m | 159 |
| 24 | 1:58 | 30.7 | 4 m | 154 |
| 25 | 1:29 | 40.2 | -23 m | 145 |
| 26 | 1:48 | 33.3 | -6 m | 149 |
| 27 | 2:09 | 28.0 | 11 m | 163 |
| 28 | 2:34 | 23.4 | 20 m | 151 |
| 29 | 1:15 | 37.4 | -11 m | 159 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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