Route
Route
Key data
- Distance
- 36.8km
- Moving time
- 1:10 h
- total 1:10:00
- Elevation
- 0m
- Avg speed
- 31.5km/h
- max 35.1 km/h
- Avg power
- 182W
- 2.39 W/kg · max 250 W
- Normalized Power
- 199W
- 2.61 W/kg
- Avg heart rate
- 153bpm
- max 170 bpm
- Avg cadence
- 90rpm
- Calories
- 803kcal
- 765 kJ of work
- Training Stress
- 71TSS
- FTP 255 W · IF 0.78
- Relative Effort
- 123
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 W44%31 min
- Z2Endurance · 141–191 W4%3 min
- Z3Tempo · 192–230 W36%25 min
- Z4Threshold · 231–268 W16%11 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 bpm1%1 min
- Z2Endurance · 129–146 bpm45%32 min
- Z3Tempo · 147–160 bpm5%4 min
- Z4Threshold · 161–172 bpm48%34 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 232 W · 3.05 W/kg, 5 min: 230 W · 3.02 W/kg, 20 min: 204 W · 2.68 W/kg
Performance analysis
- Intensity Factor
- 0.78
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.30
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 3/ 10
Aerobic decoupling (Pa:HR)
+4.2 %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
Laps
8 laps
| 1 | Warm-up | 5.74 km | 11:59 | 28.7 | 140 | 138 | 144 | 90 | 0 |
| 2 | Sweet spot 1 | 6.95 km | 11:59 | 34.8 | 230 | 164 | 168 | 90 | 0 |
| 3 | Recovery | 2.31 km | 4:59 | 27.8 | 127 | 140 | 161 | 90 | 0 |
| 4 | Sweet spot 2 | 6.95 km | 11:59 | 34.8 | 229 | 165 | 169 | 90 | 0 |
| 5 | Recovery | 2.31 km | 4:59 | 27.8 | 128 | 143 | 165 | 90 | 0 |
| 6 | Sweet spot 3 | 6.95 km | 11:59 | 34.8 | 229 | 165 | 170 | 90 | 0 |
| 7 | Recovery | 2.31 km | 4:59 | 27.8 | 128 | 143 | 166 | 90 | 0 |
| 8 | Cool-down | 3.22 km | 6:59 | 27.7 | 128 | 140 | 143 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0164",
"name": "Sweet spot 3×12",
"sport_type": "Ride",
"start_date": "2025-12-27T05:46:30Z",
"start_date_local": "2025-12-27T06:46:30",
"trainer": true,
"distance": 36781.3,
"moving_time": 4200,
"elapsed_time": 4200,
"total_elevation_gain": 0,
"average_watts": 182.2,
"average_heartrate": 152.8,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
115,
1
],
[
120,
88
],
[
125,
580
],
[
130,
568
],
[
135,
222
],
[
140,
402
],
[
145,
161
],
[
150,
17
],
[
210,
1
],
[
215,
41
],
[
220,
210
],
[
225,
525
],
[
230,
724
],
[
235,
478
],
[
240,
158
],
[
245,
22
],
[
250,
1
]
]
},
"power_curve": {
"1": 250,
"5": 239,
"10": 236,
"15": 234,
"20": 234,
"30": 233,
"60": 232,
"120": 231,
"180": 231,
"300": 230,
"480": 230,
"600": 230,
"900": 212,
"1200": 204,
"1800": 210,
"2700": 207,
"3600": 191
},
"decoupling_pct": 4.2,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
71,
1
],
[
74,
1
],
[
77,
1
],
[
79,
1
],
[
81,
1
],
[
83,
1
],
[
85,
1
],
[
87,
1
],
[
89,
1
],
[
91,
1
],
[
93,
1
],
[
95,
1
],
[
97,
1
],
[
99,
1
],
[
100,
1
],
[
102,
1
],
[
103,
1
],
[
105,
1
],
[
106,
1
],
[
107,
1
],
[
108,
1
],
[
109,
2
],
[
110,
1
],
[
111,
1
],
[
112,
1
],
[
113,
1
],
[
114,
1
],
[
116,
1
],
[
117,
2
],
[
118,
1
],
[
119,
2
],
[
120,
2
],
[
121,
3
],
[
122,
2
],
[
123,
1
],
[
124,
2
],
[
125,
2
],
[
126,
2
],
[
127,
1
],
[
128,
3
],
[
129,
2
],
[
130,
4
],
[
131,
3
],
[
132,
2
],
[
133,
4
],
[
134,
4
],
[
135,
6
],
[
136,
26
],
[
137,
74
],
[
138,
164
],
[
139,
267
],
[
140,
420
],
[
141,
496
],
[
142,
238
],
[
143,
84
],
[
144,
32
],
[
145,
46
],
[
146,
30
],
[
147,
16
],
[
148,
16
],
[
149,
15
],
[
150,
13
],
[
151,
12
],
[
152,
20
],
[
153,
16
],
[
154,
9
],
[
155,
15
],
[
156,
17
],
[
157,
11
],
[
158,
20
],
[
159,
13
],
[
160,
17
],
[
161,
15
],
[
162,
27
],
[
163,
102
],
[
164,
288
],
[
165,
576
],
[
166,
510
],
[
167,
328
],
[
168,
149
],
[
169,
33
],
[
170,
7
]
]
},
"hr_curve": {
"60": 168,
"300": 167,
"1200": 160,
"3600": 155
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 199,
"variability_index": 1.092,
"efficiency_factor": 1.302
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/Paris",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0164",
"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": 8.757,
"max_speed": 9.76,
"device_watts": true,
"weighted_average_watts": 199,
"max_watts": 250,
"kilojoules": 765.1,
"has_heartrate": true,
"max_heartrate": 170,
"average_cadence": 90,
"average_temp": null,
"suffer_score": 123,
"calories": 803,
"perceived_exertion": 3,
"kudos_count": 0,
"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": "2025-12-27T06:46:30",
"elapsed_time": 719,
"moving_time": 719,
"distance": 5735.4,
"total_elevation_gain": 0,
"average_speed": 7.977,
"max_speed": 8.05,
"average_cadence": 90.1,
"average_watts": 140.4,
"device_watts": true,
"average_heartrate": 137.8,
"max_heartrate": 144,
"start_index": 0,
"end_index": 719
},
{
"name": "Sweet spot 1",
"lap_index": 2,
"split": 2,
"start_date_local": "2025-12-27T06:58:30",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6951.6,
"total_elevation_gain": 0,
"average_speed": 9.668,
"max_speed": 9.76,
"average_cadence": 90.1,
"average_watts": 229.8,
"device_watts": true,
"average_heartrate": 164.3,
"max_heartrate": 168,
"start_index": 720,
"end_index": 1439
},
{
"name": "Recovery",
"lap_index": 3,
"split": 3,
"start_date_local": "2025-12-27T07:10:30",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2307.8,
"total_elevation_gain": 0,
"average_speed": 7.718,
"max_speed": 9.35,
"average_cadence": 90.1,
"average_watts": 127.3,
"device_watts": true,
"average_heartrate": 140.1,
"max_heartrate": 161,
"start_index": 1440,
"end_index": 1739
},
{
"name": "Sweet spot 2",
"lap_index": 4,
"split": 4,
"start_date_local": "2025-12-27T07:15:30",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6945.4,
"total_elevation_gain": 0,
"average_speed": 9.66,
"max_speed": 9.73,
"average_cadence": 89.9,
"average_watts": 229.4,
"device_watts": true,
"average_heartrate": 164.6,
"max_heartrate": 169,
"start_index": 1740,
"end_index": 2459
},
{
"name": "Recovery",
"lap_index": 5,
"split": 5,
"start_date_local": "2025-12-27T07:27:30",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2308.2,
"total_elevation_gain": 0,
"average_speed": 7.72,
"max_speed": 9.36,
"average_cadence": 90.1,
"average_watts": 127.6,
"device_watts": true,
"average_heartrate": 142.5,
"max_heartrate": 165,
"start_index": 2460,
"end_index": 2759
},
{
"name": "Sweet spot 3",
"lap_index": 6,
"split": 6,
"start_date_local": "2025-12-27T07:32:30",
"elapsed_time": 719,
"moving_time": 719,
"distance": 6946,
"total_elevation_gain": 0,
"average_speed": 9.661,
"max_speed": 9.75,
"average_cadence": 90,
"average_watts": 229.4,
"device_watts": true,
"average_heartrate": 165.4,
"max_heartrate": 170,
"start_index": 2760,
"end_index": 3479
},
{
"name": "Recovery",
"lap_index": 7,
"split": 7,
"start_date_local": "2025-12-27T07:44:30",
"elapsed_time": 299,
"moving_time": 299,
"distance": 2307.7,
"total_elevation_gain": 0,
"average_speed": 7.718,
"max_speed": 9.34,
"average_cadence": 89.9,
"average_watts": 127.5,
"device_watts": true,
"average_heartrate": 143.3,
"max_heartrate": 166,
"start_index": 3480,
"end_index": 3779
},
{
"name": "Cool-down",
"lap_index": 8,
"split": 8,
"start_date_local": "2025-12-27T07:49:30",
"elapsed_time": 419,
"moving_time": 419,
"distance": 3219.1,
"total_elevation_gain": 0,
"average_speed": 7.683,
"max_speed": 7.74,
"average_cadence": 89.9,
"average_watts": 127.5,
"device_watts": true,
"average_heartrate": 140.4,
"max_heartrate": 143,
"start_index": 3780,
"end_index": 4199
}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0164.json",
"external_id": null,
"synced": {
"summary": "2025-12-27T07:56:30.000Z",
"detail": "2025-12-27T07:56:30.000Z",
"streams": "2025-12-27T07:56:30.000Z"
}
}