Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 62.3km
- Moving time
- 2:14 h
- total 2:15:18
- Elevation
- 552m
- 0–157 m
- Avg speed
- 27.9km/h
- max 57.6 km/h
- Avg power
- 160W
- 2.12 W/kg · max 540 W
- Normalized Power
- 174W
- 2.31 W/kg
- Avg heart rate
- 150bpm
- max 171 bpm
- Avg cadence
- 87rpm
- Calories
- 1,347kcal
- 1,283 kJ of work
- Training Stress
- 99TSS
- FTP 262 W · IF 0.66
- Relative Effort
- 200
- 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 W23%31 min
- Z2Endurance · 145–197 W54%1:13 h
- Z3Tempo · 198–236 W19%26 min
- Z4Threshold · 237–275 W3%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 bpm5%6 min
- Z2Endurance · 129–146 bpm26%35 min
- Z3Tempo · 147–160 bpm56%1:15 h
- Z4Threshold · 161–172 bpm13%18 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 244 W · 3.24 W/kg, 5 min: 216 W · 2.87 W/kg, 20 min: 188 W · 2.50 W/kg
Performance analysis
- Intensity Factor
- 0.66
- NP ÷ FTP
- Variability Index
- 1.09
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.16
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
-1.7 %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
Segments
2 segments · 2 PR placements
| GWB Climb | 0.86 km | 7.0 % | 4:30 | 11.5 | 218 | 159 | 3 |
| Alpine Approach | 2.20 km | 5.9 % | 10:28 | 12.6 | 207 | 162 | 3 |
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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"start_index": 1071,
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},
{
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"streams": "/streams/demo-0211.json",
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"synced": {
"summary": "2026-08-22T14:57:22.000Z",
"detail": "2026-08-22T14:57:22.000Z",
"streams": "2026-08-22T14:57:22.000Z"
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}