Indoor · Ride
VO2max 5×4
Route
Route
Key data
- Distance
- 33.9km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 31.3km/h
- max 38.6 km/h
- Avg power
- 183W
- 2.41 W/kg · max 320 W
- Normalized Power
- 222W
- 2.92 W/kg
- Avg heart rate
- 153bpm
- max 186 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 W21%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 bpm62%41 min
- Z3Tempo · 147–160 bpm5%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: 296 W · 3.89 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)
+4.3 %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 | 139 | 144 | 90 | 0 |
| 2 | Interval 1 | 2.52 km | 3:59 | 38.0 | 293 | 176 | 183 | 90 | 0 |
| 3 | Recovery | 1.85 km | 3:59 | 27.9 | 127 | 143 | 182 | 90 | 0 |
| 4 | Interval 2 | 2.52 km | 3:59 | 37.9 | 293 | 177 | 184 | 90 | 0 |
| 5 | Recovery | 1.85 km | 3:59 | 27.9 | 127 | 143 | 180 | 90 | 0 |
| 6 | Interval 3 | 2.52 km | 3:59 | 38.0 | 293 | 177 | 183 | 90 | 0 |
| 7 | Recovery | 1.85 km | 3:59 | 27.9 | 127 | 144 | 181 | 90 | 0 |
| 8 | Interval 4 | 2.52 km | 3:59 | 38.0 | 294 | 177 | 185 | 90 | 0 |
| 9 | Recovery | 1.85 km | 3:59 | 27.9 | 128 | 144 | 179 | 90 | 0 |
| 10 | Interval 5 | 2.52 km | 3:59 | 38.0 | 294 | 178 | 186 | 90 | 0 |
| 11 | Recovery | 1.85 km | 3:59 | 27.9 | 128 | 146 | 184 | 90 | 0 |
| 12 | Cool-down | 4.60 km | 9:59 | 27.7 | 128 | 140 | 143 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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