Route
Coloured by power zone
Key data
- Distance
- 96.1km
- Moving time
- 3:31 h
- total 3:52:36
- Elevation
- 833m
- 0–170 m
- Avg speed
- 27.3km/h
- max 57.5 km/h
- Avg power
- 144W
- 1.91 W/kg · max 455 W
- Normalized Power
- 160W
- 2.13 W/kg
- Avg heart rate
- 152bpm
- max 184 bpm
- Avg cadence
- 87rpm
- Calories
- 1,916kcal
- 1,825 kJ of work
- Training Stress
- 131TSS
- FTP 262 W · IF 0.61
- Relative Effort
- 345
- 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 W37%1:19 h
- Z2Endurance · 145–197 W49%1:43 h
- Z3Tempo · 198–236 W12%26 min
- Z4Threshold · 237–275 W1%3 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%6 min
- Z2Endurance · 129–146 bpm27%57 min
- Z3Tempo · 147–160 bpm46%1:38 h
- Z4Threshold · 161–172 bpm21%45 min
- Z5Maximum · ≥ 173 bpm2%5 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 234 W · 3.11 W/kg, 5 min: 203 W · 2.70 W/kg, 20 min: 177 W · 2.35 W/kg
Performance analysis
- Intensity Factor
- 0.61
- NP ÷ FTP
- Variability Index
- 1.11
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.05
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+6.8 %Okay – keep building the base
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 · 1 PR placements
| GWB Climb | 0.86 km | 7.0 % | 4:40 | 11.1 | 187 | 152 | |
| Piermont Hill | 0.56 km | 4.1 % | 2:03 | 16.4 | 211 | 163 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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{
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"laps": [],
"splits_metric": [],
"segment_efforts": [
{
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"moving_time": 280,
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"city": "New York",
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},
{
"name": "Piermont Hill",
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"best_efforts": [],
"streams": "/streams/demo-0209.json",
"external_id": null,
"synced": {
"summary": "2026-08-15T15:42:03.000Z",
"detail": "2026-08-15T15:42:03.000Z",
"streams": "2026-08-15T15:42:03.000Z"
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}