Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 58.5km
- Moving time
- 2:34 h
- total 2:36:51
- Elevation
- 1,381m
- 3–922 m
- Avg speed
- 22.8km/h
- max 57.8 km/h
- Avg power
- 180W
- 2.39 W/kg · max 575 W
- Normalized Power
- 206W
- 2.74 W/kg
- Avg heart rate
- 155bpm
- max 179 bpm
- Avg cadence
- 82rpm
- Calories
- 1,745kcal
- 1,662 kJ of work
- Training Stress
- 159TSS
- FTP 262 W · IF 0.79
- Relative Effort
- 293
- Temperature
- 30°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 W21%32 min
- Z2Endurance · 145–197 W20%31 min
- Z3Tempo · 198–236 W38%58 min
- Z4Threshold · 237–275 W20%31 min
- Z5VO2max · 276–314 W1%2 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 bpm10%16 min
- Z2Endurance · 129–146 bpm13%20 min
- Z3Tempo · 147–160 bpm27%42 min
- Z4Threshold · 161–172 bpm48%1:13 h
- Z5Maximum · ≥ 173 bpm2%3 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 263 W · 3.50 W/kg, 5 min: 238 W · 3.16 W/kg, 20 min: 225 W · 2.99 W/kg
Performance analysis
- Intensity Factor
- 0.79
- NP ÷ FTP
- Variability Index
- 1.15
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.33
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+17.3 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 60–70 g carbs/h – eat something every 20 min
Drink: 600–800 ml/h + electrolytes
After: ~30 g protein + 90–110 g carbs within 1–2 h
Segments
2 segments · 2 PR placements
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:08 | 42.7 | 85 | 130 | 2 |
| Cypress Bowl Road | 13.70 km | 5.3 % | 59:48 | 13.7 | 214 | 163 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"laps": [],
"splits_metric": [],
"segment_efforts": [
{
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"segment_id": "demo-seg-vancouver-lions-gate",
"distance": 1519.8,
"elapsed_time": 128,
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},
{
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"segment_id": "demo-seg-vancouver-cypress",
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"synced": {
"summary": "2026-06-28T19:19:37.000Z",
"detail": "2026-06-28T19:19:37.000Z",
"streams": "2026-06-28T19:19:37.000Z"
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}