Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 39.6km
- Moving time
- 1:25 h
- total 1:25:59
- Elevation
- 445m
- 3–72 m
- Avg speed
- 27.8km/h
- max 57.6 km/h
- Avg power
- 160W
- 2.11 W/kg · max 535 W
- Normalized Power
- 181W
- 2.38 W/kg
- Avg heart rate
- 152bpm
- max 178 bpm
- Avg cadence
- 87rpm
- Calories
- 861kcal
- 820 kJ of work
- Training Stress
- 72TSS
- FTP 255 W · IF 0.71
- Relative Effort
- 146
- Temperature
- 16°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%23 min
- Z2Endurance · 141–191 W36%31 min
- Z3Tempo · 192–230 W30%26 min
- Z4Threshold · 231–268 W7%6 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 bpm6%5 min
- Z2Endurance · 129–146 bpm26%22 min
- Z3Tempo · 147–160 bpm35%30 min
- Z4Threshold · 161–172 bpm29%25 min
- Z5Maximum · ≥ 173 bpm4%4 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 230 W · 3.02 W/kg, 5 min: 215 W · 2.83 W/kg, 20 min: 174 W · 2.29 W/kg
Performance analysis
- Intensity Factor
- 0.71
- NP ÷ FTP
- Variability Index
- 1.13
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.19
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+3.2 %Stable – strong aerobic 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 · 2 PR placements
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:08 | 42.7 | 83 | 128 | 1 |
| Marine Drive: Caulfeild | 0.96 km | 4.4 % | 3:31 | 16.4 | 213 | 164 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0153",
"name": "Morning Ride",
"sport_type": "Ride",
"start_date": "2025-10-05T17:57:30Z",
"start_date_local": "2025-10-05T10:57:30",
"trainer": false,
"distance": 39554.5,
"moving_time": 5118,
"elapsed_time": 5159,
"total_elevation_gain": 444.7,
"average_watts": 160.2,
"average_heartrate": 152.1,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
0,
363
],
[
5,
10
],
[
10,
17
],
[
15,
9
],
[
20,
15
],
[
25,
10
],
[
30,
21
],
[
35,
14
],
[
40,
23
],
[
45,
17
],
[
50,
24
],
[
55,
29
],
[
60,
32
],
[
65,
41
],
[
70,
53
],
[
75,
51
],
[
80,
62
],
[
85,
55
],
[
90,
42
],
[
95,
34
],
[
100,
19
],
[
105,
35
],
[
110,
35
],
[
115,
29
],
[
120,
48
],
[
125,
51
],
[
130,
72
],
[
135,
88
],
[
140,
79
],
[
145,
116
],
[
150,
125
],
[
155,
171
],
[
160,
190
],
[
165,
158
],
[
170,
187
],
[
175,
211
],
[
180,
216
],
[
185,
206
],
[
190,
254
],
[
195,
232
],
[
200,
253
],
[
205,
214
],
[
210,
207
],
[
215,
199
],
[
220,
174
],
[
225,
157
],
[
230,
101
],
[
235,
87
],
[
240,
69
],
[
245,
74
],
[
250,
48
],
[
255,
34
],
[
260,
18
],
[
265,
13
],
[
270,
8
],
[
275,
5
],
[
280,
4
],
[
315,
1
],
[
350,
1
],
[
360,
1
],
[
400,
1
],
[
455,
2
],
[
485,
1
],
[
535,
1
]
]
},
"power_curve": {
"1": 535,
"5": 297,
"10": 270,
"15": 262,
"20": 259,
"30": 249,
"60": 230,
"120": 222,
"180": 222,
"300": 215,
"480": 203,
"600": 195,
"900": 180,
"1200": 174,
"1800": 168,
"2700": 170,
"3600": 166
},
"decoupling_pct": 3.2,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
76,
1
],
[
77,
1
],
[
79,
1
],
[
81,
1
],
[
83,
1
],
[
84,
1
],
[
86,
1
],
[
87,
1
],
[
88,
1
],
[
89,
1
],
[
91,
1
],
[
92,
1
],
[
93,
1
],
[
94,
1
],
[
95,
1
],
[
96,
1
],
[
97,
1
],
[
98,
2
],
[
99,
1
],
[
100,
1
],
[
101,
1
],
[
103,
2
],
[
104,
1
],
[
105,
1
],
[
106,
1
],
[
107,
2
],
[
108,
1
],
[
109,
1
],
[
110,
4
],
[
111,
2
],
[
112,
2
],
[
113,
4
],
[
114,
1
],
[
115,
4
],
[
116,
2
],
[
117,
1
],
[
118,
2
],
[
119,
1
],
[
120,
1
],
[
121,
10
],
[
122,
8
],
[
123,
13
],
[
124,
16
],
[
125,
25
],
[
126,
47
],
[
127,
74
],
[
128,
68
],
[
129,
45
],
[
130,
59
],
[
131,
52
],
[
132,
64
],
[
133,
49
],
[
134,
57
],
[
135,
59
],
[
136,
66
],
[
137,
58
],
[
138,
73
],
[
139,
86
],
[
140,
78
],
[
141,
89
],
[
142,
101
],
[
143,
99
],
[
144,
107
],
[
145,
92
],
[
146,
102
],
[
147,
110
],
[
148,
69
],
[
149,
97
],
[
150,
108
],
[
151,
140
],
[
152,
111
],
[
153,
118
],
[
154,
101
],
[
155,
136
],
[
156,
235
],
[
157,
157
],
[
158,
130
],
[
159,
122
],
[
160,
138
],
[
161,
173
],
[
162,
171
],
[
163,
191
],
[
164,
174
],
[
165,
178
],
[
166,
149
],
[
167,
112
],
[
168,
114
],
[
169,
77
],
[
170,
35
],
[
171,
59
],
[
172,
47
],
[
173,
76
],
[
174,
56
],
[
175,
56
],
[
176,
12
],
[
177,
6
],
[
178,
7
]
]
},
"hr_curve": {
"60": 174,
"300": 172,
"1200": 160,
"3600": 155
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 181,
"variability_index": 1.13,
"efficiency_factor": 1.19
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT-07:00) America/Vancouver",
"utc_offset": -25200,
"strava_url": "https://www.strava.com/activities/demo-0153",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo2",
"gear_name": "Carbon Endurance",
"device_name": "Bike computer",
"elev_high": 71.8,
"elev_low": 2.7,
"average_speed": 7.729,
"max_speed": 16.01,
"device_watts": true,
"weighted_average_watts": 181,
"max_watts": 535,
"kilojoules": 819.8,
"has_heartrate": true,
"max_heartrate": 178,
"average_cadence": 86.5,
"average_temp": 16,
"suffer_score": 146,
"calories": 861,
"perceived_exertion": null,
"kudos_count": 2,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 2,
"pr_count": 2,
"start_latlng": [
49.29,
-123.14
],
"end_latlng": [
49.29,
-123.14
],
"location_city": null,
"location_country": null,
"geo": {
"start": "Vancouver",
"region": "British Columbia",
"country": "CA",
"countries": [
"CA"
],
"regions": [
"British Columbia"
],
"places": [
{
"name": "Vancouver",
"region": "British Columbia",
"country": "CA"
},
{
"name": "West Vancouver",
"region": "British Columbia",
"country": "CA"
}
]
},
"summary_polyline": "qcykHraqnV`AcBsPsYaDvFkKfR_IeNkCmE[IoAhB{@pCmA`Ai@~DWHVIQ`Cw@l@e@dA{BiAgAPI\\eBp@}CvCoA`DeClJyAdE_BhDsApBqFhHuAjAmI~DiGh@gHWgGiAgLcFyDwCwCiCq@sAyA}@Wz@d@j@VDiRaQdQtO\\r@w@y@V{@l@f@ciAobAeHeHu@{CxD`DlAzBzB|BNfA[lAgA|AsCfJUpB?fC`AJ~AbG@rQErB]jB_C?kL@^vSHdOaDr`@vBzAcApMbAr@@XIVFq@iASGx@E|Ku@hKId`@oAnHgKre@cCnEaE|E_BnD_AhGkHhe@h@F{C`SuC~GcB`JaCIuDfVuA~IeBtLkHtXyDv\\sAjMyBbSq@xFPxBbAfBzAjBrCtA~F|L`BjIj@lH]~D{@lBmB|B}CpNqIbUQvBn@`Ot@lHAdIhD|JThCsA`[mAtSBvBbAnFMnKe@tFVxD?nE|ArNjAfJ[rEaBfGBhB|AdETzBGpAo@lCMpCOdG[|B]`AaBpBoCbAsKlBmF[uAXmBb@eAx@wD~Fq@LeCu@aEiEyHg@yBo@y@kAa@oEu@_EvCiLUyAOONNTxAwChLt@~D`@nEx@jAxBn@xHf@`EhEdCt@p@MvD_GdAy@lBc@tAYlFZrKmBnCcA`BqB\\aAZ}BNeGLqCn@mCFqAU{B}AeECiB`BgGZsEkAgJ}AsN?oEWyDd@uFLoKcAoFCwBlAuSrAa[UiCiD}J@eIu@mHo@aOPwBpIcU|CqNlB}Bz@mB\\_Ek@mHaBkI_G}LsCuA{AkBcAgBQyBp@yFxBcSrAkMxDw\\jHuXdBuLtA_JtDgV`CHbBaJtC_HzCaSi@GjHie@~@iG~AoD`E}EbCoEfKse@nAoHHe`@t@iKD}KFy@hARGp@HWAYcAs@bAqMwB{A`Ds`@IeO_@wSjLA~B?\\kBDsBAsQ_BcGaAK?gCTqBrCgJfA}AZmAOgA{B}BmA{ByDaDt@zCdHdHbiAnbAm@g@Wz@v@x@]s@eQuOhR`QWEe@k@V{@xA|@p@rAvChCxDvCfLbFfGhAfHVhGi@lI_EtAkApFiHrAqB~AiDxAeEdCmJnAaD|CwCdBq@H]fAQzBhAd@eAv@m@PaCWHVIh@_ElAaAz@qCnAiBZHjClE~HdNjKgR`DwFrPrYaAbB",
"laps": [],
"splits_metric": [],
"segment_efforts": [
{
"name": "Lions Gate Bridge",
"segment_id": "demo-seg-vancouver-lions-gate",
"distance": 1519.8,
"elapsed_time": 128,
"moving_time": 128,
"average_watts": 82.7,
"device_watts": true,
"average_heartrate": 128.4,
"max_heartrate": 142,
"average_cadence": 91.5,
"pr_rank": 1,
"kom_rank": null,
"average_grade": -3,
"climb_category": 0,
"city": "Vancouver",
"achievements": [
"pr"
],
"start_index": 710,
"end_index": 838
},
{
"name": "Marine Drive: Caulfeild",
"segment_id": "demo-seg-vancouver-caulfeild",
"distance": 959.9,
"elapsed_time": 211,
"moving_time": 211,
"average_watts": 213.3,
"device_watts": true,
"average_heartrate": 163.9,
"max_heartrate": 171,
"average_cadence": 78.4,
"pr_rank": 1,
"kom_rank": null,
"average_grade": 4.4,
"climb_category": 0,
"city": "West Vancouver",
"achievements": [
"pr"
],
"start_index": 2052,
"end_index": 2263
}
],
"best_efforts": [],
"streams": "/streams/demo-0153.json",
"external_id": null,
"synced": {
"summary": "2025-10-05T20:22:48.000Z",
"detail": "2025-10-05T20:22:48.000Z",
"streams": "2025-10-05T20:22:48.000Z"
}
}