Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 48.5km
- Moving time
- 1:42 h
- total 1:44:24
- Elevation
- 578m
- 3–72 m
- Avg speed
- 28.4km/h
- max 57.6 km/h
- Avg power
- 171W
- 2.27 W/kg · max 545 W
- Normalized Power
- 191W
- 2.54 W/kg
- Avg heart rate
- 150bpm
- max 172 bpm
- Avg cadence
- 86rpm
- Calories
- 1,104kcal
- 1,051 kJ of work
- Training Stress
- 91TSS
- FTP 262 W · IF 0.73
- Relative Effort
- 159
- 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 W23%24 min
- Z2Endurance · 145–197 W35%36 min
- Z3Tempo · 198–236 W31%32 min
- Z4Threshold · 237–275 W10%11 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 bpm7%7 min
- Z2Endurance · 129–146 bpm26%27 min
- Z3Tempo · 147–160 bpm45%46 min
- Z4Threshold · 161–172 bpm22%23 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 249 W · 3.31 W/kg, 5 min: 209 W · 2.78 W/kg, 20 min: 186 W · 2.47 W/kg
Performance analysis
- Intensity Factor
- 0.73
- NP ÷ FTP
- Variability Index
- 1.12
- 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)
-1.8 %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
Segments
2 segments · 2 PR placements
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:06 | 43.4 | 94 | 131 | 1 |
| Marine Drive: Caulfeild | 0.96 km | 4.4 % | 3:39 | 15.8 | 215 | 159 | 2 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"segment_efforts": [
{
"name": "Lions Gate Bridge",
"segment_id": "demo-seg-vancouver-lions-gate",
"distance": 1519.8,
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{
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"segment_id": "demo-seg-vancouver-caulfeild",
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"streams": "/streams/demo-0195.json",
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"synced": {
"summary": "2026-06-21T18:30:02.000Z",
"detail": "2026-06-21T18:30:02.000Z",
"streams": "2026-06-21T18:30:02.000Z"
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}