Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 62.3km
- Moving time
- 2:09 h
- total 2:11:53
- Elevation
- 552m
- 0–157 m
- Avg speed
- 29.1km/h
- max 57.6 km/h
- Avg power
- 174W
- 2.32 W/kg · max 525 W
- Normalized Power
- 188W
- 2.50 W/kg
- Avg heart rate
- 158bpm
- max 182 bpm
- Avg cadence
- 87rpm
- Calories
- 1,411kcal
- 1,344 kJ of work
- Training Stress
- 110TSS
- FTP 262 W · IF 0.72
- Relative Effort
- 263
- 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 W16%21 min
- Z2Endurance · 145–197 W47%1:00 h
- Z3Tempo · 198–236 W31%39 min
- Z4Threshold · 237–275 W6%8 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%4 min
- Z2Endurance · 129–146 bpm9%11 min
- Z3Tempo · 147–160 bpm40%51 min
- Z4Threshold · 161–172 bpm41%53 min
- Z5Maximum · ≥ 173 bpm7%10 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 250 W · 3.32 W/kg, 5 min: 232 W · 3.09 W/kg, 20 min: 206 W · 2.74 W/kg
Performance analysis
- Intensity Factor
- 0.72
- NP ÷ FTP
- Variability Index
- 1.08
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.19
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+3.9 %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
7 laps
| 1 | Lap 1 | 10.00 km | 21:08 | 28.4 | 175 | 147 | 168 | 80 | 96 |
| 2 | Lap 2 | 10.01 km | 22:11 | 27.1 | 180 | 155 | 166 | 83 | 117 |
| 3 | Lap 3 | 10.00 km | 19:21 | 31.0 | 167 | 155 | 166 | 82 | 58 |
| 4 | Lap 4 | 10.00 km | 23:14 | 25.8 | 191 | 164 | 178 | 80 | 163 |
| 5 | Lap 5 | 10.00 km | 18:29 | 32.5 | 166 | 162 | 175 | 84 | 40 |
| 6 | Lap 6 | 9.99 km | 17:57 | 33.4 | 161 | 163 | 178 | 78 | 38 |
| 7 | Lap 7 | 2.33 km | 6:17 | 22.3 | 170 | 169 | 182 | 80 | 40 |
Segments
2 segments · 2 PR placements
| GWB Climb | 0.86 km | 7.0 % | 4:14 | 12.2 | 228 | 163 | 1 |
| Alpine Approach | 2.20 km | 5.9 % | 9:39 | 13.7 | 225 | 171 | 2 |
Notes & raw data
Description
Drizzle all morning, so I kept it short.
All data
Show raw data
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"type": "Ride",
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"timezone": "(GMT-04:00) America/New_York",
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{
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{
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],
"splits_metric": [],
"segment_efforts": [
{
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"moving_time": 254,
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"city": "New York",
"achievements": [
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},
{
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"segment_id": "demo-seg-new-york-alpine",
"distance": 2199.8,
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"average_watts": 225.3,
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],
"best_efforts": [],
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"external_id": null,
"synced": {
"summary": "2026-08-02T16:57:07.000Z",
"detail": "2026-08-02T16:57:07.000Z",
"streams": "2026-08-02T16:57:07.000Z"
}
}