Route
Coloured by power zone
Key data
- Distance
- 25.9km
- Moving time
- 52 min
- total 55:32
- Elevation
- 195m
- 4–128 m
- Avg speed
- 29.9km/h
- max 57.5 km/h
- Avg power
- 176W
- 2.29 W/kg · max 535 W
- Normalized Power
- 190W
- 2.48 W/kg
- Avg heart rate
- 151bpm
- max 172 bpm
- Avg cadence
- 87rpm
- Calories
- 576kcal
- 549 kJ of work
- Training Stress
- 50TSS
- FTP 251 W · IF 0.76
- Relative Effort
- 81
- Temperature
- 14°C
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 W15%8 min
- Z2Endurance · 139–188 W34%17 min
- Z3Tempo · 189–226 W38%20 min
- Z4Threshold · 227–264 W11%6 min
- Z5VO2max · 265–301 W2%1 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 bpm4%2 min
- Z2Endurance · 129–146 bpm20%10 min
- Z3Tempo · 147–160 bpm61%32 min
- Z4Threshold · 161–172 bpm15%8 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 250 W · 3.26 W/kg, 5 min: 226 W · 2.95 W/kg, 20 min: 190 W · 2.48 W/kg
Performance analysis
- Intensity Factor
- 0.76
- NP ÷ FTP
- Variability Index
- 1.08
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.26
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+8.3 %Okay – keep building the base
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Laps
3 laps
| 1 | Lap 1 | 10.00 km | 20:56 | 28.7 | 176 | 149 | 165 | 80 | 73 |
| 2 | Lap 2 | 10.00 km | 20:47 | 28.9 | 178 | 153 | 172 | 81 | 120 |
| 3 | Lap 3 | 5.93 km | 10:23 | 34.3 | 171 | 152 | 161 | 81 | 3 |
Segments
1 segment · 1 PR placements
| Swain's Lane | 0.84 km | 7.4 % | 4:25 | 11.4 | 228 | 163 | 1 |
Kilometre splits
| 1 | 1:59 | 30.5 | 0 m | 127 |
| 2 | 1:54 | 31.5 | 2 m | 147 |
| 3 | 2:20 | 25.7 | 14 m | 156 |
| 4 | 2:08 | 28.0 | 7 m | 149 |
| 5 | 2:00 | 30.1 | 2 m | 148 |
| 6 | 2:02 | 29.4 | 6 m | 153 |
| 7 | 1:42 | 35.3 | -8 m | 149 |
| 8 | 2:04 | 29.1 | 8 m | 149 |
| 9 | 2:12 | 27.3 | 13 m | 159 |
| 10 | 2:35 | 23.2 | 17 m | 147 |
| 11 | 4:27 | 13.5 | 53 m | 165 |
| 12 | 1:56 | 31.2 | -11 m | 151 |
| 13 | 1:18 | 46.0 | -33 m | 129 |
| 14 | 2:10 | 27.8 | 3 m | 151 |
| 15 | 2:44 | 21.9 | 24 m | 159 |
| 16 | 1:35 | 37.9 | -29 m | 148 |
| 17 | 1:27 | 41.6 | -21 m | 137 |
| 18 | 1:41 | 35.6 | -8 m | 153 |
| 19 | 1:47 | 33.4 | -4 m | 154 |
| 20 | 1:42 | 35.4 | -9 m | 147 |
| 21 | 1:42 | 35.3 | -5 m | 145 |
| 22 | 1:53 | 31.8 | 1 m | 156 |
| 23 | 1:36 | 37.8 | -11 m | 152 |
| 24 | 1:41 | 35.4 | -8 m | 151 |
| 25 | 1:48 | 33.3 | -1 m | 148 |
| 26 | 1:43 | 32.6 | -0 m | 158 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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