Route
Route
Key data
- Distance
- 33.9km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 31.3km/h
- max 38.5 km/h
- Avg power
- 183W
- 2.41 W/kg · max 320 W
- Normalized Power
- 222W
- 2.92 W/kg
- Avg heart rate
- 153bpm
- max 185 bpm
- Avg cadence
- 90rpm
- Calories
- 750kcal
- 714 kJ of work
- Training Stress
- 82TSS
- FTP 255 W · IF 0.87
- Relative Effort
- 110
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 W48%31 min
- Z2Endurance · 141–191 W22%14 min
- Z3Tempo · 192–230 W0%0 min
- Z4Threshold · 231–268 W0%0 min
- Z5VO2max · 269–306 W30%19 min
- Z6Anaerobic · 307–383 W1%1 min
- Z7Neuromuscular · ≥ 384 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm1%1 min
- Z2Endurance · 129–146 bpm63%41 min
- Z3Tempo · 147–160 bpm6%4 min
- Z4Threshold · 161–172 bpm4%3 min
- Z5Maximum · ≥ 173 bpm26%17 min
Power curve
This ride vs. bests 2025 and all-time
This ride – 1 min: 295 W · 3.88 W/kg, 5 min: 264 W · 3.47 W/kg, 20 min: 227 W · 2.98 W/kg
Performance analysis
- Intensity Factor
- 0.87
- NP ÷ FTP
- Variability Index
- 1.21
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.46
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.4 %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
Laps
12 laps
| 1 | Warm-up | 7.32 km | 14:59 | 29.3 | 148 | 140 | 147 | 90 | 0 |
| 2 | Interval 1 | 2.52 km | 3:59 | 38.0 | 293 | 176 | 182 | 90 | 0 |
| 3 | Recovery | 1.85 km | 3:59 | 27.9 | 127 | 142 | 178 | 90 | 0 |
| 4 | Interval 2 | 2.52 km | 3:59 | 38.0 | 293 | 177 | 184 | 90 | 0 |
| 5 | Recovery | 1.85 km | 3:59 | 27.9 | 127 | 143 | 181 | 90 | 0 |
| 6 | Interval 3 | 2.52 km | 3:59 | 37.9 | 293 | 176 | 185 | 90 | 0 |
| 7 | Recovery | 1.85 km | 3:59 | 27.9 | 128 | 144 | 182 | 90 | 0 |
| 8 | Interval 4 | 2.52 km | 3:59 | 37.9 | 293 | 177 | 185 | 90 | 0 |
| 9 | Recovery | 1.85 km | 3:59 | 27.9 | 128 | 145 | 181 | 90 | 0 |
| 10 | Interval 5 | 2.52 km | 3:59 | 37.9 | 293 | 179 | 185 | 90 | 0 |
| 11 | Recovery | 1.85 km | 3:59 | 27.9 | 128 | 145 | 184 | 90 | 0 |
| 12 | Cool-down | 4.60 km | 9:59 | 27.7 | 128 | 141 | 143 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0160",
"name": "VO2max 5×4",
"sport_type": "VirtualRide",
"start_date": "2025-11-15T17:20:03Z",
"start_date_local": "2025-11-15T18:20:03",
"trainer": false,
"distance": 33889.8,
"moving_time": 3900,
"elapsed_time": 3900,
"total_elevation_gain": 0,
"average_watts": 183.1,
"average_heartrate": 152.6,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
115,
1
],
[
120,
96
],
[
125,
788
],
[
130,
807
],
[
135,
110
],
[
140,
53
],
[
145,
373
],
[
150,
393
],
[
155,
74
],
[
160,
4
],
[
270,
3
],
[
275,
24
],
[
280,
85
],
[
285,
172
],
[
290,
292
],
[
295,
288
],
[
300,
227
],
[
305,
74
],
[
310,
27
],
[
315,
6
],
[
320,
2
]
]
},
"power_curve": {
"1": 320,
"5": 304,
"10": 303,
"15": 300,
"20": 298,
"30": 297,
"60": 295,
"120": 294,
"180": 294,
"300": 264,
"480": 220,
"600": 227,
"900": 220,
"1200": 227,
"1800": 217,
"2700": 205,
"3600": 188
},
"decoupling_pct": 4.4,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
71,
1
],
[
74,
1
],
[
76,
1
],
[
79,
1
],
[
81,
1
],
[
83,
1
],
[
85,
1
],
[
87,
1
],
[
89,
1
],
[
91,
1
],
[
93,
1
],
[
95,
1
],
[
96,
1
],
[
99,
1
],
[
100,
1
],
[
102,
1
],
[
103,
1
],
[
105,
1
],
[
107,
1
],
[
108,
1
],
[
109,
1
],
[
110,
1
],
[
111,
1
],
[
113,
1
],
[
114,
1
],
[
115,
1
],
[
116,
1
],
[
117,
1
],
[
118,
1
],
[
119,
2
],
[
120,
2
],
[
121,
2
],
[
122,
1
],
[
123,
1
],
[
124,
1
],
[
125,
2
],
[
126,
2
],
[
127,
1
],
[
128,
1
],
[
129,
2
],
[
130,
2
],
[
131,
2
],
[
132,
2
],
[
133,
2
],
[
134,
2
],
[
135,
5
],
[
136,
24
],
[
137,
113
],
[
138,
170
],
[
139,
347
],
[
140,
452
],
[
141,
510
],
[
142,
403
],
[
143,
253
],
[
144,
73
],
[
145,
43
],
[
146,
32
],
[
147,
20
],
[
148,
13
],
[
149,
23
],
[
150,
13
],
[
151,
17
],
[
152,
17
],
[
153,
13
],
[
154,
18
],
[
155,
16
],
[
156,
16
],
[
157,
12
],
[
158,
14
],
[
159,
14
],
[
160,
15
],
[
161,
13
],
[
162,
14
],
[
163,
13
],
[
164,
12
],
[
165,
10
],
[
166,
17
],
[
167,
12
],
[
168,
14
],
[
169,
13
],
[
170,
14
],
[
171,
14
],
[
172,
20
],
[
173,
23
],
[
174,
19
],
[
175,
33
],
[
176,
37
],
[
177,
35
],
[
178,
78
],
[
179,
66
],
[
180,
130
],
[
181,
166
],
[
182,
196
],
[
183,
159
],
[
184,
75
],
[
185,
14
]
]
},
"hr_curve": {
"60": 184,
"300": 174,
"1200": 165,
"3600": 154
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 222,
"variability_index": 1.212,
"efficiency_factor": 1.455
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/Paris",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0160",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
"device_name": "Smart trainer",
"elev_high": null,
"elev_low": null,
"average_speed": 8.69,
"max_speed": 10.7,
"device_watts": true,
"weighted_average_watts": 222,
"max_watts": 320,
"kilojoules": 714.1,
"has_heartrate": true,
"max_heartrate": 185,
"average_cadence": 90,
"average_temp": null,
"suffer_score": 110,
"calories": 750,
"perceived_exertion": null,
"kudos_count": 2,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 0,
"pr_count": 0,
"start_latlng": null,
"end_latlng": null,
"location_city": null,
"location_country": null,
"geo": null,
"summary_polyline": null,
"laps": [
{
"name": "Warm-up",
"lap_index": 1,
"split": 1,
"start_date_local": "2025-11-15T18:20:03",
"elapsed_time": 899,
"moving_time": 899,
"distance": 7322.6,
"total_elevation_gain": 0,
"average_speed": 8.145,
"max_speed": 8.21,
"average_cadence": 90,
"average_watts": 147.8,
"device_watts": true,
"average_heartrate": 139.8,
"max_heartrate": 147,
"start_index": 0,
"end_index": 899
},
{
"name": "Interval 1",
"lap_index": 2,
"split": 2,
"start_date_local": "2025-11-15T18:35:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 2522.2,
"total_elevation_gain": 0,
"average_speed": 10.553,
"max_speed": 10.7,
"average_cadence": 90.1,
"average_watts": 292.9,
"device_watts": true,
"average_heartrate": 175.7,
"max_heartrate": 182,
"start_index": 900,
"end_index": 1139
},
{
"name": "Recovery",
"lap_index": 3,
"split": 3,
"start_date_local": "2025-11-15T18:39:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 1852.5,
"total_elevation_gain": 0,
"average_speed": 7.751,
"max_speed": 10.15,
"average_cadence": 89.8,
"average_watts": 127.4,
"device_watts": true,
"average_heartrate": 142.1,
"max_heartrate": 178,
"start_index": 1140,
"end_index": 1379
},
{
"name": "Interval 2",
"lap_index": 4,
"split": 4,
"start_date_local": "2025-11-15T18:43:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 2519.6,
"total_elevation_gain": 0,
"average_speed": 10.542,
"max_speed": 10.66,
"average_cadence": 89.9,
"average_watts": 293,
"device_watts": true,
"average_heartrate": 177.2,
"max_heartrate": 184,
"start_index": 1380,
"end_index": 1619
},
{
"name": "Recovery",
"lap_index": 5,
"split": 5,
"start_date_local": "2025-11-15T18:47:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 1852.1,
"total_elevation_gain": 0,
"average_speed": 7.749,
"max_speed": 10.18,
"average_cadence": 89.8,
"average_watts": 127.4,
"device_watts": true,
"average_heartrate": 143.2,
"max_heartrate": 181,
"start_index": 1620,
"end_index": 1859
},
{
"name": "Interval 3",
"lap_index": 6,
"split": 6,
"start_date_local": "2025-11-15T18:51:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 2519.1,
"total_elevation_gain": 0,
"average_speed": 10.54,
"max_speed": 10.69,
"average_cadence": 90,
"average_watts": 293.1,
"device_watts": true,
"average_heartrate": 176.4,
"max_heartrate": 185,
"start_index": 1860,
"end_index": 2099
},
{
"name": "Recovery",
"lap_index": 7,
"split": 7,
"start_date_local": "2025-11-15T18:55:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 1854.9,
"total_elevation_gain": 0,
"average_speed": 7.761,
"max_speed": 10.2,
"average_cadence": 90,
"average_watts": 127.8,
"device_watts": true,
"average_heartrate": 144.2,
"max_heartrate": 182,
"start_index": 2100,
"end_index": 2339
},
{
"name": "Interval 4",
"lap_index": 8,
"split": 8,
"start_date_local": "2025-11-15T18:59:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 2518.1,
"total_elevation_gain": 0,
"average_speed": 10.536,
"max_speed": 10.67,
"average_cadence": 90,
"average_watts": 292.5,
"device_watts": true,
"average_heartrate": 177.3,
"max_heartrate": 185,
"start_index": 2340,
"end_index": 2579
},
{
"name": "Recovery",
"lap_index": 9,
"split": 9,
"start_date_local": "2025-11-15T19:03:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 1852,
"total_elevation_gain": 0,
"average_speed": 7.749,
"max_speed": 10.15,
"average_cadence": 90,
"average_watts": 127.5,
"device_watts": true,
"average_heartrate": 144.8,
"max_heartrate": 181,
"start_index": 2580,
"end_index": 2819
},
{
"name": "Interval 5",
"lap_index": 10,
"split": 10,
"start_date_local": "2025-11-15T19:07:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 2519.4,
"total_elevation_gain": 0,
"average_speed": 10.541,
"max_speed": 10.66,
"average_cadence": 90.2,
"average_watts": 292.9,
"device_watts": true,
"average_heartrate": 178.5,
"max_heartrate": 185,
"start_index": 2820,
"end_index": 3059
},
{
"name": "Recovery",
"lap_index": 11,
"split": 11,
"start_date_local": "2025-11-15T19:11:03",
"elapsed_time": 239,
"moving_time": 239,
"distance": 1853.7,
"total_elevation_gain": 0,
"average_speed": 7.756,
"max_speed": 10.17,
"average_cadence": 89.8,
"average_watts": 127.7,
"device_watts": true,
"average_heartrate": 144.5,
"max_heartrate": 184,
"start_index": 3060,
"end_index": 3299
},
{
"name": "Cool-down",
"lap_index": 12,
"split": 12,
"start_date_local": "2025-11-15T19:15:03",
"elapsed_time": 599,
"moving_time": 599,
"distance": 4603.9,
"total_elevation_gain": 0,
"average_speed": 7.686,
"max_speed": 7.75,
"average_cadence": 90,
"average_watts": 127.6,
"device_watts": true,
"average_heartrate": 140.5,
"max_heartrate": 143,
"start_index": 3300,
"end_index": 3899
}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0160.json",
"external_id": null,
"synced": {
"summary": "2025-11-15T19:25:03.000Z",
"detail": "2025-11-15T19:25:03.000Z",
"streams": "2025-11-15T19:25:03.000Z"
}
}