Route
Route
Key data
- Distance
- 37.2km
- Moving time
- 1:10 h
- total 1:10:00
- Elevation
- 0m
- Avg speed
- 31.9km/h
- max 35.5 km/h
- Avg power
- 187W
- 2.49 W/kg · max 255 W
- Normalized Power
- 205W
- 2.73 W/kg
- Avg heart rate
- 153bpm
- max 169 bpm
- Avg cadence
- 90rpm
- Calories
- 825kcal
- 786 kJ of work
- Training Stress
- 71TSS
- FTP 262 W · IF 0.78
- Relative Effort
- 122
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 W37%26 min
- Z2Endurance · 145–197 W11%8 min
- Z3Tempo · 198–236 W31%22 min
- Z4Threshold · 237–275 W20%14 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 bpm1%1 min
- Z2Endurance · 129–146 bpm45%32 min
- Z3Tempo · 147–160 bpm5%4 min
- Z4Threshold · 161–172 bpm48%34 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 239 W · 3.18 W/kg, 5 min: 237 W · 3.15 W/kg, 20 min: 210 W · 2.79 W/kg
Performance analysis
- Intensity Factor
- 0.78
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.34
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+4.1 %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
8 laps
| 1 | Warm-up | 5.80 km | 11:59 | 29.0 | 144 | 137 | 144 | 90 | 0 |
| 2 | Sweet spot 1 | 7.02 km | 11:59 | 35.2 | 236 | 163 | 168 | 90 | 0 |
| 3 | Recovery | 2.33 km | 4:59 | 28.1 | 131 | 141 | 164 | 90 | 0 |
| 4 | Sweet spot 2 | 7.02 km | 11:59 | 35.1 | 236 | 165 | 168 | 90 | 0 |
| 5 | Recovery | 2.33 km | 4:59 | 28.1 | 131 | 141 | 166 | 90 | 0 |
| 6 | Sweet spot 3 | 7.02 km | 11:59 | 35.1 | 236 | 165 | 169 | 90 | 0 |
| 7 | Recovery | 2.33 km | 4:59 | 28.1 | 131 | 144 | 167 | 90 | 0 |
| 8 | Cool-down | 3.26 km | 6:59 | 28.0 | 131 | 141 | 144 | 90 | 0 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"timezone": "(GMT-07:00) America/Vancouver",
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"gear_id": "bdemo4",
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"kudos_count": 2,
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