Outdoor · Ride
Spanish Banks & UBC
Route
Coloured by power zone
Key data
- Distance
- 28.8km
- Moving time
- 59 min
- total 1:02:32
- Elevation
- 244m
- 2–113 m
- Avg speed
- 29.5km/h
- max 57.5 km/h
- Avg power
- 171W
- 2.27 W/kg · max 445 W
- Normalized Power
- 186W
- 2.47 W/kg
- Avg heart rate
- 149bpm
- max 168 bpm
- Avg cadence
- 87rpm
- Calories
- 630kcal
- 600 kJ of work
- Training Stress
- 49TSS
- FTP 262 W · IF 0.71
- Relative Effort
- 87
- Temperature
- 25°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 W19%11 min
- Z2Endurance · 145–197 W43%25 min
- Z3Tempo · 198–236 W30%18 min
- Z4Threshold · 237–275 W7%4 min
- Z5VO2max · 276–314 W0%0 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 bpm6%3 min
- Z2Endurance · 129–146 bpm23%13 min
- Z3Tempo · 147–160 bpm61%36 min
- Z4Threshold · 161–172 bpm11%6 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 241 W · 3.20 W/kg, 5 min: 221 W · 2.94 W/kg, 20 min: 193 W · 2.57 W/kg
Performance analysis
- Intensity Factor
- 0.71
- NP ÷ FTP
- Variability Index
- 1.09
- 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)
+10.2 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Spanish Banks Hill | 0.86 km | 7.6 % | 4:39 | 11.1 | 208 | 158 | 2 |
Kilometre splits
| 1 | 1:49 | 33.1 | -12 m | 114 |
| 2 | 1:55 | 31.2 | -1 m | 130 |
| 3 | 2:01 | 29.9 | 2 m | 153 |
| 4 | 1:42 | 35.1 | -8 m | 147 |
| 5 | 2:26 | 24.6 | 13 m | 155 |
| 6 | 1:40 | 36.1 | -11 m | 139 |
| 7 | 2:02 | 29.7 | -3 m | 148 |
| 8 | 1:40 | 35.6 | -7 m | 147 |
| 9 | 1:55 | 31.3 | 2 m | 153 |
| 10 | 2:09 | 28.0 | 9 m | 151 |
| 11 | 3:43 | 16.1 | 39 m | 160 |
| 12 | 3:27 | 17.4 | 36 m | 157 |
| 13 | 1:39 | 36.3 | -8 m | 154 |
| 14 | 2:23 | 25.3 | 14 m | 157 |
| 15 | 2:01 | 29.7 | 4 m | 140 |
| 16 | 1:42 | 35.4 | -8 m | 152 |
| 17 | 2:16 | 26.4 | 17 m | 158 |
| 18 | 2:04 | 28.9 | -1 m | 158 |
| 19 | 1:27 | 41.5 | -26 m | 141 |
| 20 | 1:53 | 31.8 | -2 m | 146 |
| 21 | 1:30 | 40.5 | -31 m | 145 |
| 22 | 1:24 | 42.2 | -26 m | 134 |
| 23 | 2:20 | 25.8 | 14 m | 156 |
| 24 | 2:05 | 28.7 | 4 m | 145 |
| 25 | 1:29 | 40.9 | -23 m | 144 |
| 26 | 1:44 | 34.3 | -5 m | 150 |
| 27 | 2:14 | 26.9 | 11 m | 150 |
| 28 | 2:35 | 23.3 | 20 m | 157 |
| 29 | 1:20 | 35.1 | -11 m | 148 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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