Route
Route
Key data
- Distance
- 38.3km
- Moving time
- 1:11 h
- total 1:11:00
- Elevation
- 0m
- Avg speed
- 32.4km/h
- max 36.0 km/h
- Avg power
- 196W
- 2.55 W/kg · max 265 W
- Normalized Power
- 214W
- 2.79 W/kg
- Avg heart rate
- 157bpm
- max 175 bpm
- Avg cadence
- 90rpm
- Calories
- 874kcal
- 833 kJ of work
- Training Stress
- 86TSS
- FTP 251 W · IF 0.85
- Relative Effort
- 135
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 W23%16 min
- Z2Endurance · 139–188 W21%15 min
- Z3Tempo · 189–226 W1%0 min
- Z4Threshold · 227–264 W56%40 min
- Z5VO2max · 265–301 W0%0 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 bpm41%29 min
- Z3Tempo · 147–160 bpm3%2 min
- Z4Threshold · 161–172 bpm50%36 min
- Z5Maximum · ≥ 173 bpm5%4 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 246 W · 3.21 W/kg, 5 min: 244 W · 3.19 W/kg, 20 min: 244 W · 3.19 W/kg
Performance analysis
- Intensity Factor
- 0.85
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.36
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+5.6 %Okay – keep building the base
Fueling for this ride
During: 60 g carbs/h – gel, bar or sports drink
Drink: 500–750 ml/h
After: ~30 g protein + 70–90 g carbs within 1–2 h
Laps
5 laps
| 1 | Warm-up | 7.28 km | 14:59 | 29.2 | 146 | 140 | 146 | 90 | 0 |
| 2 | Threshold 1 | 11.86 km | 19:59 | 35.6 | 244 | 170 | 173 | 90 | 0 |
| 3 | Recovery | 3.21 km | 6:59 | 27.6 | 126 | 141 | 170 | 90 | 0 |
| 4 | Threshold 2 | 11.80 km | 19:59 | 35.4 | 241 | 171 | 175 | 90 | 0 |
| 5 | Cool-down | 4.13 km | 8:59 | 27.6 | 125 | 143 | 169 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0168",
"name": "Threshold 2×20",
"sport_type": "VirtualRide",
"start_date": "2026-02-07T23:40:58Z",
"start_date_local": "2026-02-07T18:40:58",
"trainer": false,
"distance": 38315.7,
"moving_time": 4260,
"elapsed_time": 4260,
"total_elevation_gain": 0,
"average_watts": 195.5,
"average_heartrate": 157.4,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
115,
4
],
[
120,
169
],
[
125,
530
],
[
130,
249
],
[
135,
18
],
[
140,
164
],
[
145,
468
],
[
150,
223
],
[
155,
34
],
[
220,
4
],
[
225,
25
],
[
230,
116
],
[
235,
397
],
[
240,
699
],
[
245,
684
],
[
250,
360
],
[
255,
103
],
[
260,
11
],
[
265,
1
]
]
},
"power_curve": {
"1": 265,
"5": 252,
"10": 249,
"15": 248,
"20": 248,
"30": 247,
"60": 246,
"120": 245,
"180": 244,
"300": 244,
"480": 244,
"600": 244,
"900": 244,
"1200": 244,
"1800": 216,
"2700": 224,
"3600": 208
},
"decoupling_pct": 5.6,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
72,
1
],
[
75,
1
],
[
77,
1
],
[
79,
1
],
[
81,
1
],
[
83,
1
],
[
85,
1
],
[
87,
1
],
[
89,
1
],
[
90,
1
],
[
92,
1
],
[
94,
1
],
[
95,
1
],
[
97,
1
],
[
98,
1
],
[
100,
1
],
[
101,
1
],
[
102,
1
],
[
104,
1
],
[
105,
1
],
[
107,
2
],
[
108,
1
],
[
109,
1
],
[
111,
1
],
[
112,
1
],
[
114,
2
],
[
115,
1
],
[
116,
1
],
[
117,
1
],
[
118,
1
],
[
119,
1
],
[
120,
1
],
[
121,
1
],
[
122,
2
],
[
123,
1
],
[
124,
1
],
[
125,
2
],
[
126,
3
],
[
127,
2
],
[
128,
2
],
[
129,
5
],
[
130,
3
],
[
131,
2
],
[
132,
3
],
[
133,
3
],
[
134,
2
],
[
135,
4
],
[
136,
8
],
[
137,
18
],
[
138,
109
],
[
139,
163
],
[
140,
256
],
[
141,
277
],
[
142,
372
],
[
143,
277
],
[
144,
170
],
[
145,
50
],
[
146,
9
],
[
147,
13
],
[
148,
12
],
[
149,
8
],
[
150,
5
],
[
151,
7
],
[
152,
7
],
[
153,
5
],
[
154,
6
],
[
155,
10
],
[
156,
10
],
[
157,
3
],
[
158,
8
],
[
159,
7
],
[
160,
14
],
[
161,
8
],
[
162,
8
],
[
163,
12
],
[
164,
8
],
[
165,
12
],
[
166,
18
],
[
167,
31
],
[
168,
69
],
[
169,
383
],
[
170,
712
],
[
171,
595
],
[
172,
290
],
[
173,
157
],
[
174,
56
],
[
175,
6
]
]
},
"hr_curve": {
"60": 174,
"300": 172,
"1200": 171,
"3600": 161
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 214,
"variability_index": 1.095,
"efficiency_factor": 1.36
},
"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT-05:00) America/New_York",
"utc_offset": -18000,
"strava_url": "https://www.strava.com/activities/demo-0168",
"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": 8.994,
"max_speed": 9.99,
"device_watts": true,
"weighted_average_watts": 214,
"max_watts": 265,
"kilojoules": 832.7,
"has_heartrate": true,
"max_heartrate": 175,
"average_cadence": 90,
"average_temp": null,
"suffer_score": 135,
"calories": 874,
"perceived_exertion": null,
"kudos_count": 2,
"comment_count": 2,
"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": "2026-02-07T18:40:58",
"elapsed_time": 899,
"moving_time": 899,
"distance": 7280.8,
"total_elevation_gain": 0,
"average_speed": 8.099,
"max_speed": 8.17,
"average_cadence": 89.9,
"average_watts": 145.6,
"device_watts": true,
"average_heartrate": 140,
"max_heartrate": 146,
"start_index": 0,
"end_index": 899
},
{
"name": "Threshold 1",
"lap_index": 2,
"split": 2,
"start_date_local": "2026-02-07T18:55:58",
"elapsed_time": 1199,
"moving_time": 1199,
"distance": 11857,
"total_elevation_gain": 0,
"average_speed": 9.889,
"max_speed": 9.99,
"average_cadence": 90.1,
"average_watts": 243.5,
"device_watts": true,
"average_heartrate": 169.5,
"max_heartrate": 173,
"start_index": 900,
"end_index": 2099
},
{
"name": "Recovery",
"lap_index": 3,
"split": 3,
"start_date_local": "2026-02-07T19:15:58",
"elapsed_time": 419,
"moving_time": 419,
"distance": 3210.2,
"total_elevation_gain": 0,
"average_speed": 7.662,
"max_speed": 9.58,
"average_cadence": 90.1,
"average_watts": 125.5,
"device_watts": true,
"average_heartrate": 141.1,
"max_heartrate": 170,
"start_index": 2100,
"end_index": 2519
},
{
"name": "Threshold 2",
"lap_index": 4,
"split": 4,
"start_date_local": "2026-02-07T19:22:58",
"elapsed_time": 1199,
"moving_time": 1199,
"distance": 11804.4,
"total_elevation_gain": 0,
"average_speed": 9.845,
"max_speed": 9.93,
"average_cadence": 90.1,
"average_watts": 240.8,
"device_watts": true,
"average_heartrate": 170.5,
"max_heartrate": 175,
"start_index": 2520,
"end_index": 3719
},
{
"name": "Cool-down",
"lap_index": 5,
"split": 5,
"start_date_local": "2026-02-07T19:42:58",
"elapsed_time": 539,
"moving_time": 539,
"distance": 4127.9,
"total_elevation_gain": 0,
"average_speed": 7.658,
"max_speed": 9.56,
"average_cadence": 90,
"average_watts": 125.4,
"device_watts": true,
"average_heartrate": 142.6,
"max_heartrate": 169,
"start_index": 3720,
"end_index": 4259
}
],
"splits_metric": [],
"segment_efforts": [],
"best_efforts": [],
"streams": "/streams/demo-0168.json",
"external_id": null,
"synced": {
"summary": "2026-02-08T01:51:58.000Z",
"detail": "2026-02-08T01:51:58.000Z",
"streams": "2026-02-08T01:51:58.000Z"
}
}