Route
Route
Key data
- Distance
- 33.8km
- Moving time
- 1:03 h
- total 1:03:00
- Elevation
- 0m
- Avg speed
- 32.2km/h
- max 33.9 km/h
- Avg power
- 189W
- 2.48 W/kg · max 225 W
- Normalized Power
- 196W
- 2.58 W/kg
- Avg heart rate
- 154bpm
- max 164 bpm
- Avg cadence
- 90rpm
- Calories
- 750kcal
- 715 kJ of work
- Training Stress
- 62TSS
- FTP 255 W · IF 0.77
- Relative Effort
- 106
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 W14%9 min
- Z2Endurance · 141–191 W15%9 min
- Z3Tempo · 192–230 W71%45 min
- Z4Threshold · 231–268 W0%0 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 bpm26%17 min
- Z3Tempo · 147–160 bpm44%28 min
- Z4Threshold · 161–172 bpm28%18 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 211 W · 2.77 W/kg, 5 min: 210 W · 2.76 W/kg, 20 min: 209 W · 2.75 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.04
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.27
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+2.8 %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
3 laps
| 1 | Warm-up | 4.88 km | 9:59 | 29.3 | 148 | 138 | 144 | 90 | 0 |
| 2 | Tempo | 25.20 km | 44:59 | 33.6 | 209 | 160 | 164 | 90 | 0 |
| 3 | Cool-down | 3.69 km | 7:59 | 27.7 | 128 | 142 | 161 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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