Route
Coloured by power zone
Key data
- Distance
- 96.1km
- Moving time
- 3:22 h
- total 3:49:26
- Elevation
- 833m
- 0–170 m
- Avg speed
- 28.5km/h
- max 57.6 km/h
- Avg power
- 160W
- 2.13 W/kg · max 550 W
- Normalized Power
- 176W
- 2.34 W/kg
- Avg heart rate
- 157bpm
- max 182 bpm
- Avg cadence
- 87rpm
- Calories
- 2,033kcal
- 1,936 kJ of work
- Training Stress
- 152TSS
- FTP 262 W · IF 0.67
- Relative Effort
- 395
- Temperature
- 27°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%50 min
- Z2Endurance · 145–197 W49%1:40 h
- Z3Tempo · 198–236 W22%44 min
- Z4Threshold · 237–275 W4%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 bpm2%3 min
- Z2Endurance · 129–146 bpm17%35 min
- Z3Tempo · 147–160 bpm38%1:18 h
- Z4Threshold · 161–172 bpm35%1:10 h
- Z5Maximum · ≥ 173 bpm8%16 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 245 W · 3.26 W/kg, 5 min: 212 W · 2.82 W/kg, 20 min: 180 W · 2.39 W/kg
Performance analysis
- Intensity Factor
- 0.67
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.12
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 3/ 10
Aerobic decoupling (Pa:HR)
+9.0 %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 · 2 PR placements
| GWB Climb | 0.86 km | 7.0 % | 4:22 | 11.8 | 191 | 153 | 2 |
| Piermont Hill | 0.56 km | 4.1 % | 1:56 | 17.4 | 228 | 169 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"places": [
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"country": "US"
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"country": "US"
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{
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"laps": [],
"splits_metric": [],
"segment_efforts": [
{
"name": "GWB Climb",
"segment_id": "demo-seg-new-york-gwb",
"distance": 859.9,
"elapsed_time": 262,
"moving_time": 262,
"average_watts": 191,
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"city": "New York",
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},
{
"name": "Piermont Hill",
"segment_id": "demo-seg-new-york-piermont",
"distance": 559.9,
"elapsed_time": 116,
"moving_time": 116,
"average_watts": 228.2,
"device_watts": true,
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],
"best_efforts": [],
"streams": "/streams/demo-0213.json",
"external_id": null,
"synced": {
"summary": "2026-08-29T16:09:01.000Z",
"detail": "2026-08-29T16:09:01.000Z",
"streams": "2026-08-29T16:09:01.000Z"
}
}