Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 17.4km
- Moving time
- 33 min
- total 36:54
- Elevation
- 82m
- -3–39 m
- Avg speed
- 31.1km/h
- max 57.3 km/h
- Avg power
- 187W
- 2.49 W/kg · max 535 W
- Normalized Power
- 196W
- 2.61 W/kg
- Avg heart rate
- 153bpm
- max 172 bpm
- Avg cadence
- 87rpm
- Calories
- 394kcal
- 375 kJ of work
- Training Stress
- 31TSS
- FTP 262 W · IF 0.75
- Relative Effort
- 53
- Temperature
- 29°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 W8%3 min
- Z2Endurance · 145–197 W46%15 min
- Z3Tempo · 198–236 W40%13 min
- Z4Threshold · 237–275 W5%2 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 bpm4%1 min
- Z2Endurance · 129–146 bpm7%2 min
- Z3Tempo · 147–160 bpm80%27 min
- Z4Threshold · 161–172 bpm9%3 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 243 W · 3.23 W/kg, 5 min: 215 W · 2.86 W/kg, 20 min: 193 W · 2.57 W/kg
Performance analysis
- Intensity Factor
- 0.75
- NP ÷ FTP
- Variability Index
- 1.05
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.28
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Hudson Greenway: Chelsea Piers to Tribeca | 2.22 km | -0.1 % | 4:05 | 32.6 | 184 | 153 | 1 |
Kilometre splits
| 1 | 1:23 | 43.6 | -42 m | 102 |
| 2 | 1:57 | 30.7 | 4 m | 150 |
| 3 | 1:51 | 32.7 | 1 m | 156 |
| 4 | 1:45 | 34.0 | -1 m | 153 |
| 5 | 1:53 | 31.9 | 3 m | 158 |
| 6 | 1:45 | 34.3 | -4 m | 154 |
| 7 | 1:52 | 32.3 | -1 m | 152 |
| 8 | 1:52 | 32.0 | 1 m | 153 |
| 9 | 1:53 | 32.0 | 0 m | 149 |
| 10 | 1:54 | 31.6 | 2 m | 151 |
| 11 | 1:50 | 32.6 | -0 m | 156 |
| 12 | 1:58 | 30.6 | 3 m | 150 |
| 13 | 1:46 | 33.7 | -3 m | 156 |
| 14 | 1:54 | 31.8 | 2 m | 155 |
| 15 | 1:47 | 33.7 | -1 m | 157 |
| 16 | 1:46 | 33.9 | -3 m | 158 |
| 17 | 3:02 | 19.7 | 28 m | 163 |
| 18 | 1:18 | 15.9 | 11 m | 156 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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