Route
Coloured by power zone
Key data
- Distance
- 25.9km
- Moving time
- 51 min
- total 53:44
- Elevation
- 195m
- 4–128 m
- Avg speed
- 30.2km/h
- max 57.0 km/h
- Avg power
- 179W
- 2.38 W/kg · max 440 W
- Normalized Power
- 196W
- 2.61 W/kg
- Avg heart rate
- 152bpm
- max 174 bpm
- Avg cadence
- 87rpm
- Calories
- 580kcal
- 552 kJ of work
- Training Stress
- 48TSS
- FTP 262 W · IF 0.75
- Relative Effort
- 82
- Temperature
- 24°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 262 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 144 W17%9 min
- Z2Endurance · 145–197 W39%20 min
- Z3Tempo · 198–236 W33%17 min
- Z4Threshold · 237–275 W10%5 min
- Z5VO2max · 276–314 W1%1 min
- Z6Anaerobic · 315–393 W0%0 min
- Z7Neuromuscular · ≥ 394 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm5%3 min
- Z2Endurance · 129–146 bpm19%10 min
- Z3Tempo · 147–160 bpm59%30 min
- Z4Threshold · 161–172 bpm16%8 min
- Z5Maximum · ≥ 173 bpm1%1 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 267 W · 3.55 W/kg, 5 min: 244 W · 3.24 W/kg, 20 min: 208 W · 2.77 W/kg
Performance analysis
- Intensity Factor
- 0.75
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.29
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+13.6 %Significant drift – fatigue, heat or base needs work
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 | 20:36 | 29.1 | 188 | 151 | 163 | 83 | 73 |
| 2 | Lap 2 | 10.00 km | 20:16 | 29.6 | 175 | 153 | 174 | 78 | 120 |
| 3 | Lap 3 | 5.93 km | 10:35 | 33.6 | 168 | 153 | 165 | 82 | 3 |
Segments
1 segment · 1 PR placements
| Swain's Lane | 0.84 km | 7.4 % | 4:08 | 12.2 | 244 | 167 | 2 |
Kilometre splits
| 1 | 2:02 | 29.7 | 0 m | 128 |
| 2 | 1:54 | 31.6 | 2 m | 144 |
| 3 | 2:16 | 26.3 | 14 m | 151 |
| 4 | 1:57 | 30.9 | 7 m | 160 |
| 5 | 1:56 | 31.0 | 2 m | 153 |
| 6 | 2:02 | 29.5 | 6 m | 153 |
| 7 | 1:44 | 34.7 | -9 m | 144 |
| 8 | 2:02 | 29.5 | 8 m | 156 |
| 9 | 2:14 | 26.8 | 13 m | 156 |
| 10 | 2:29 | 24.2 | 17 m | 158 |
| 11 | 4:10 | 14.4 | 53 m | 170 |
| 12 | 1:51 | 32.6 | -11 m | 138 |
| 13 | 1:17 | 46.8 | -33 m | 132 |
| 14 | 2:07 | 28.3 | 3 m | 159 |
| 15 | 2:44 | 21.9 | 24 m | 151 |
| 16 | 1:38 | 36.8 | -28 m | 147 |
| 17 | 1:26 | 41.9 | -21 m | 137 |
| 18 | 1:42 | 35.6 | -8 m | 144 |
| 19 | 1:44 | 34.6 | -4 m | 159 |
| 20 | 1:37 | 37.0 | -9 m | 159 |
| 21 | 1:48 | 33.2 | -5 m | 147 |
| 22 | 1:51 | 32.4 | 1 m | 155 |
| 23 | 1:38 | 36.7 | -11 m | 156 |
| 24 | 1:42 | 35.3 | -8 m | 153 |
| 25 | 1:48 | 33.4 | -1 m | 158 |
| 26 | 1:48 | 31.0 | -0 m | 151 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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