Route
Route
Key data
- Distance
- 34.4km
- Moving time
- 1:05 h
- total 1:05:00
- Elevation
- 0m
- Avg speed
- 31.7km/h
- max 37.3 km/h
- Avg power
- 187W
- 2.45 W/kg · max 295 W
- Normalized Power
- 215W
- 2.81 W/kg
- Avg heart rate
- 154bpm
- max 180 bpm
- Avg cadence
- 90rpm
- Calories
- 767kcal
- 731 kJ of work
- Training Stress
- 79TSS
- FTP 251 W · IF 0.86
- Relative Effort
- 122
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 251 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 138 W31%20 min
- Z2Endurance · 139–188 W31%20 min
- Z3Tempo · 189–226 W0%0 min
- Z4Threshold · 227–264 W12%8 min
- Z5VO2max · 265–301 W26%17 min
- Z6Anaerobic · 302–377 W0%0 min
- Z7Neuromuscular · ≥ 378 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 bpm58%38 min
- Z3Tempo · 147–160 bpm3%2 min
- Z4Threshold · 161–172 bpm3%2 min
- Z5Maximum · ≥ 173 bpm35%23 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 272 W · 3.55 W/kg, 5 min: 271 W · 3.54 W/kg, 20 min: 265 W · 3.46 W/kg
Performance analysis
- Intensity Factor
- 0.86
- NP ÷ FTP
- Variability Index
- 1.15
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.39
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
-16.9 %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
5 laps
| 1 | Warm-up | 9.84 km | 19:59 | 29.5 | 151 | 142 | 147 | 90 | 0 |
| 2 | Opener | 3.07 km | 4:59 | 36.9 | 271 | 174 | 179 | 90 | 0 |
| 3 | Recovery | 4.59 km | 9:59 | 27.6 | 126 | 140 | 175 | 90 | 0 |
| 4 | 20 min test | 12.24 km | 19:59 | 36.7 | 265 | 176 | 180 | 90 | 0 |
| 5 | Cool-down | 4.59 km | 9:59 | 27.6 | 126 | 142 | 174 | 90 | 0 |
Notes & raw data
Description
Coffee stop halfway, as always.
All data
Show raw data
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"workout_type": null,
"timezone": "(GMT-05:00) America/New_York",
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"synced": {
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}