Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 12.5km
- Moving time
- 25 min
- total 26:27
- Elevation
- 96m
- 3–40 m
- Avg speed
- 30.1km/h
- max 51.1 km/h
- Avg power
- 174W
- 2.32 W/kg · max 380 W
- Normalized Power
- 192W
- 2.55 W/kg
- Avg heart rate
- 147bpm
- max 172 bpm
- Avg cadence
- 87rpm
- Calories
- 272kcal
- 260 kJ of work
- Training Stress
- 22TSS
- FTP 262 W · IF 0.73
- Relative Effort
- 35
- 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 W20%5 min
- Z2Endurance · 145–197 W41%10 min
- Z3Tempo · 198–236 W31%8 min
- Z4Threshold · 237–275 W6%1 min
- Z5VO2max · 276–314 W2%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 bpm9%2 min
- Z2Endurance · 129–146 bpm28%7 min
- Z3Tempo · 147–160 bpm53%13 min
- Z4Threshold · 161–172 bpm10%3 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 263 W · 3.50 W/kg, 5 min: 206 W · 2.74 W/kg, 20 min: 181 W · 2.41 W/kg
Performance analysis
- Intensity Factor
- 0.73
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.31
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Seawall: Prospect Point to English Bay | 5.06 km | -0.6 % | 9:03 | 33.6 | 179 | 150 | 1 |
Kilometre splits
| 1 | 1:43 | 35.2 | -20 m | 117 |
| 2 | 1:49 | 33.0 | -3 m | 140 |
| 3 | 2:03 | 29.2 | 4 m | 149 |
| 4 | 2:05 | 28.8 | 2 m | 135 |
| 5 | 1:58 | 30.4 | 4 m | 143 |
| 6 | 2:08 | 28.3 | 6 m | 152 |
| 7 | 2:31 | 23.7 | 16 m | 158 |
| 8 | 1:47 | 33.7 | -7 m | 150 |
| 9 | 1:44 | 34.6 | -7 m | 143 |
| 10 | 1:54 | 31.5 | -9 m | 151 |
| 11 | 1:39 | 36.5 | -6 m | 149 |
| 12 | 2:17 | 26.2 | 13 m | 159 |
| 13 | 1:11 | 23.3 | 7 m | 161 |
Notes & raw data
Description
Strong headwind on the way out, fast way home.
All data
Show raw data
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