Route
Route
Key data
- Distance
- 36.6km
- Moving time
- 1:10 h
- total 1:10:00
- Elevation
- 0m
- Avg speed
- 31.3km/h
- max 34.9 km/h
- Avg power
- 179W
- 2.34 W/kg · max 245 W
- Normalized Power
- 196W
- 2.56 W/kg
- Avg heart rate
- 153bpm
- max 170 bpm
- Avg cadence
- 90rpm
- Calories
- 791kcal
- 753 kJ of work
- Training Stress
- 71TSS
- FTP 251 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 251 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 138 W39%27 min
- Z2Endurance · 139–188 W9%7 min
- Z3Tempo · 189–226 W31%22 min
- Z4Threshold · 227–264 W20%14 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 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: 228 W · 2.98 W/kg, 5 min: 226 W · 2.95 W/kg, 20 min: 201 W · 2.62 W/kg
Performance analysis
- Intensity Factor
- 0.78
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.28
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.1 %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 | 5.70 km | 11:59 | 28.5 | 138 | 137 | 143 | 90 | 0 |
| 2 | Sweet spot 1 | 6.91 km | 11:59 | 34.6 | 226 | 164 | 168 | 90 | 0 |
| 3 | Recovery | 2.30 km | 4:59 | 27.6 | 126 | 140 | 163 | 90 | 0 |
| 4 | Sweet spot 2 | 6.90 km | 11:59 | 34.6 | 226 | 165 | 169 | 90 | 0 |
| 5 | Recovery | 2.29 km | 4:59 | 27.6 | 126 | 142 | 163 | 90 | 0 |
| 6 | Sweet spot 3 | 6.91 km | 11:59 | 34.6 | 226 | 166 | 170 | 90 | 0 |
| 7 | Recovery | 2.29 km | 4:59 | 27.6 | 126 | 143 | 163 | 90 | 0 |
| 8 | Cool-down | 3.20 km | 6:59 | 27.5 | 125 | 141 | 144 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"timezone": "(GMT+01:00) Europe/Berlin",
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