Outdoor · Ride
Marine Drive to Horseshoe Bay
Route
Coloured by power zone
Key data
- Distance
- 37.6km
- Moving time
- 1:18 h
- total 1:20:02
- Elevation
- 415m
- 3–72 m
- Avg speed
- 29.1km/h
- max 57.5 km/h
- Avg power
- 177W
- 2.35 W/kg · max 540 W
- Normalized Power
- 194W
- 2.58 W/kg
- Avg heart rate
- 153bpm
- max 177 bpm
- Avg cadence
- 87rpm
- Calories
- 862kcal
- 821 kJ of work
- Training Stress
- 71TSS
- FTP 262 W · IF 0.74
- Relative Effort
- 133
- Temperature
- 27°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%17 min
- Z2Endurance · 145–197 W32%25 min
- Z3Tempo · 198–236 W34%26 min
- Z4Threshold · 237–275 W12%9 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 bpm3%3 min
- Z2Endurance · 129–146 bpm22%17 min
- Z3Tempo · 147–160 bpm45%35 min
- Z4Threshold · 161–172 bpm28%22 min
- Z5Maximum · ≥ 173 bpm2%1 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 255 W · 3.39 W/kg, 5 min: 232 W · 3.09 W/kg, 20 min: 189 W · 2.51 W/kg
Performance analysis
- Intensity Factor
- 0.74
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.27
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.4 %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
Laps
4 laps
| 1 | Lap 1 | 10.00 km | 20:13 | 29.7 | 172 | 147 | 167 | 80 | 97 |
| 2 | Lap 2 | 10.00 km | 21:53 | 27.4 | 180 | 154 | 172 | 80 | 145 |
| 3 | Lap 3 | 10.00 km | 19:01 | 31.6 | 168 | 153 | 170 | 81 | 76 |
| 4 | Lap 4 | 7.59 km | 16:25 | 27.7 | 187 | 161 | 177 | 85 | 98 |
Segments
2 segments · 2 PR placements
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:04 | 44.1 | 92 | 134 | 1 |
| Marine Drive: Caulfeild | 0.96 km | 4.4 % | 3:25 | 16.9 | 229 | 165 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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