Outdoor · Ride
Cypress Mountain
Route
Coloured by power zone
Key data
- Distance
- 58.5km
- Moving time
- 2:43 h
- total 2:43:45
- Elevation
- 1,381m
- 3–922 m
- Avg speed
- 21.5km/h
- max 57.8 km/h
- Avg power
- 163W
- 2.17 W/kg · max 595 W
- Normalized Power
- 189W
- 2.51 W/kg
- Avg heart rate
- 156bpm
- max 184 bpm
- Avg cadence
- 82rpm
- Calories
- 1,683kcal
- 1,603 kJ of work
- Training Stress
- 142TSS
- FTP 262 W · IF 0.72
- Relative Effort
- 322
- 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 W25%40 min
- Z2Endurance · 145–197 W32%52 min
- Z3Tempo · 198–236 W35%58 min
- Z4Threshold · 237–275 W8%13 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 bpm10%16 min
- Z2Endurance · 129–146 bpm14%24 min
- Z3Tempo · 147–160 bpm24%39 min
- Z4Threshold · 161–172 bpm44%1:13 h
- Z5Maximum · ≥ 173 bpm7%12 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 252 W · 3.35 W/kg, 5 min: 228 W · 3.03 W/kg, 20 min: 205 W · 2.73 W/kg
Performance analysis
- Intensity Factor
- 0.72
- NP ÷ FTP
- Variability Index
- 1.16
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.21
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+18.6 %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
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:14 | 40.8 | 56 | 125 | |
| Cypress Bowl Road | 13.70 km | 5.3 % | 1:03:24 | 13.0 | 194 | 163 |
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",
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},
{
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"summary": "2026-07-25T20:43:03.000Z",
"detail": "2026-07-25T20:43:03.000Z",
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