Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 58.5km
- Moving time
- 2:41 h
- total 2:42:07
- Elevation
- 1,381m
- 3–923 m
- Avg speed
- 21.8km/h
- max 57.7 km/h
- Avg power
- 168W
- 2.21 W/kg · max 560 W
- Normalized Power
- 193W
- 2.54 W/kg
- Avg heart rate
- 152bpm
- max 176 bpm
- Avg cadence
- 82rpm
- Calories
- 1,705kcal
- 1,624 kJ of work
- Training Stress
- 154TSS
- FTP 255 W · IF 0.76
- Relative Effort
- 280
- Temperature
- 17°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 W24%39 min
- Z2Endurance · 141–191 W22%36 min
- Z3Tempo · 192–230 W39%1:03 h
- Z4Threshold · 231–268 W14%22 min
- Z5VO2max · 269–306 W0%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 bpm11%18 min
- Z2Endurance · 129–146 bpm16%25 min
- Z3Tempo · 147–160 bpm36%57 min
- Z4Threshold · 161–172 bpm36%59 min
- Z5Maximum · ≥ 173 bpm1%2 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 255 W · 3.35 W/kg, 5 min: 233 W · 3.06 W/kg, 20 min: 214 W · 2.81 W/kg
Performance analysis
- Intensity Factor
- 0.76
- NP ÷ FTP
- Variability Index
- 1.15
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.27
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 3/ 10
Aerobic decoupling (Pa:HR)
+17.6 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 60–70 g carbs/h – eat something every 20 min
Drink: 600–800 ml/h + electrolytes
After: ~30 g protein + 90–110 g carbs within 1–2 h
Segments
2 segments · 2 PR placements
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:09 | 42.4 | 85 | 129 | 2 |
| Cypress Bowl Road | 13.70 km | 5.3 % | 1:02:27 | 13.2 | 203 | 161 | 2 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"laps": [],
"splits_metric": [],
"segment_efforts": [
{
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"segment_id": "demo-seg-vancouver-lions-gate",
"distance": 1519.8,
"elapsed_time": 129,
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"start_index": 724,
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},
{
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"segment_id": "demo-seg-vancouver-cypress",
"distance": 13696.5,
"elapsed_time": 3747,
"moving_time": 3747,
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"device_watts": true,
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"synced": {
"summary": "2025-10-11T18:24:25.000Z",
"detail": "2025-10-11T18:24:25.000Z",
"streams": "2025-10-11T18:24:25.000Z"
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}