Route
Route
Key data
- Distance
- 33.6km
- Moving time
- 1:03 h
- total 1:03:00
- Elevation
- 0m
- Avg speed
- 32.0km/h
- max 33.7 km/h
- Avg power
- 186W
- 2.43 W/kg · max 225 W
- Normalized Power
- 193W
- 2.52 W/kg
- Avg heart rate
- 154bpm
- max 165 bpm
- Avg cadence
- 90rpm
- Calories
- 738kcal
- 703 kJ of work
- Training Stress
- 62TSS
- FTP 251 W · IF 0.77
- Relative Effort
- 104
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 W13%8 min
- Z2Endurance · 139–188 W16%10 min
- Z3Tempo · 189–226 W71%45 min
- Z4Threshold · 227–264 W0%0 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 bpm27%17 min
- Z3Tempo · 147–160 bpm47%30 min
- Z4Threshold · 161–172 bpm25%16 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 208 W · 2.72 W/kg, 5 min: 207 W · 2.70 W/kg, 20 min: 206 W · 2.69 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.04
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.25
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+2.9 %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
3 laps
| 1 | Warm-up | 4.85 km | 9:59 | 29.1 | 146 | 139 | 145 | 90 | 0 |
| 2 | Tempo | 25.04 km | 44:59 | 33.4 | 206 | 160 | 165 | 90 | 0 |
| 3 | Cool-down | 3.66 km | 7:59 | 27.5 | 125 | 142 | 161 | 90 | 0 |
Notes & raw data
Description
Coffee stop halfway, as always.
All data
Show raw data
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"name": "Tempo 45",
"sport_type": "VirtualRide",
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"metric_sources": {
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"type": "VirtualRide",
"workout_type": null,
"timezone": "(GMT+01:00) Europe/Berlin",
"utc_offset": 3600,
"strava_url": "https://www.strava.com/activities/demo-0173",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo4",
"gear_name": "Indoor Trainer",
"device_name": "Smart trainer",
"elev_high": null,
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"average_speed": 8.883,
"max_speed": 9.36,
"device_watts": true,
"weighted_average_watts": 193,
"max_watts": 225,
"kilojoules": 703.2,
"has_heartrate": true,
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"average_cadence": 90,
"average_temp": null,
"suffer_score": 104,
"calories": 738,
"perceived_exertion": null,
"kudos_count": 1,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
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"start_latlng": null,
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"streams": "/streams/demo-0173.json",
"external_id": null,
"synced": {
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"detail": "2026-03-21T20:35:06.000Z",
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}