Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 37.4km
- Moving time
- 1:16 h
- total 1:19:53
- Elevation
- 413m
- 3–72 m
- Avg speed
- 29.5km/h
- max 57.4 km/h
- Avg power
- 183W
- 2.43 W/kg · max 555 W
- Normalized Power
- 203W
- 2.70 W/kg
- Avg heart rate
- 155bpm
- max 177 bpm
- Avg cadence
- 87rpm
- Calories
- 875kcal
- 833 kJ of work
- Training Stress
- 76TSS
- FTP 262 W · IF 0.77
- Relative Effort
- 144
- 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 W20%16 min
- Z2Endurance · 145–197 W26%20 min
- Z3Tempo · 198–236 W35%26 min
- Z4Threshold · 237–275 W16%12 min
- Z5VO2max · 276–314 W2%2 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%3 min
- Z2Endurance · 129–146 bpm20%15 min
- Z3Tempo · 147–160 bpm31%24 min
- Z4Threshold · 161–172 bpm40%30 min
- Z5Maximum · ≥ 173 bpm5%3 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 267 W · 3.55 W/kg, 5 min: 247 W · 3.28 W/kg, 20 min: 199 W · 2.65 W/kg
Performance analysis
- Intensity Factor
- 0.77
- NP ÷ FTP
- Variability Index
- 1.11
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.31
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+6.2 %Okay – keep building the 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
4 laps
| 1 | Lap 1 | 10.00 km | 20:00 | 30.0 | 172 | 147 | 172 | 79 | 97 |
| 2 | Lap 2 | 10.00 km | 21:36 | 27.8 | 196 | 158 | 175 | 84 | 143 |
| 3 | Lap 3 | 10.00 km | 18:38 | 32.2 | 178 | 156 | 177 | 82 | 75 |
| 4 | Lap 4 | 7.43 km | 15:50 | 28.2 | 183 | 161 | 177 | 79 | 98 |
Segments
2 segments · 2 PR placements
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:08 | 42.7 | 81 | 130 | 3 |
| Marine Drive: Caulfeild | 0.96 km | 4.4 % | 3:21 | 17.2 | 236 | 168 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0215",
"name": "Morning Ride",
"sport_type": "Ride",
"start_date": "2026-09-05T17:09:19Z",
"start_date_local": "2026-09-05T10:09:19",
"trainer": false,
"distance": 37434.7,
"moving_time": 4565,
"elapsed_time": 4793,
"total_elevation_gain": 413,
"average_watts": 182.5,
"average_heartrate": 155.1,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
0,
277
],
[
5,
6
],
[
10,
3
],
[
15,
2
],
[
20,
6
],
[
25,
12
],
[
30,
10
],
[
35,
18
],
[
40,
17
],
[
45,
10
],
[
50,
15
],
[
55,
21
],
[
60,
19
],
[
65,
29
],
[
70,
33
],
[
75,
23
],
[
80,
24
],
[
85,
42
],
[
90,
43
],
[
95,
48
],
[
100,
56
],
[
105,
46
],
[
110,
26
],
[
115,
32
],
[
120,
28
],
[
125,
19
],
[
130,
14
],
[
135,
25
],
[
140,
28
],
[
145,
16
],
[
150,
51
],
[
155,
51
],
[
160,
62
],
[
165,
78
],
[
170,
112
],
[
175,
116
],
[
180,
180
],
[
185,
160
],
[
190,
167
],
[
195,
203
],
[
200,
215
],
[
205,
226
],
[
210,
210
],
[
215,
203
],
[
220,
202
],
[
225,
184
],
[
230,
171
],
[
235,
175
],
[
240,
164
],
[
245,
146
],
[
250,
120
],
[
255,
95
],
[
260,
73
],
[
265,
47
],
[
270,
48
],
[
275,
46
],
[
280,
42
],
[
285,
25
],
[
290,
18
],
[
295,
13
],
[
300,
2
],
[
305,
3
],
[
310,
1
],
[
335,
1
],
[
370,
1
],
[
380,
1
],
[
395,
1
],
[
445,
1
],
[
520,
1
],
[
555,
1
]
]
},
"power_curve": {
"1": 555,
"5": 323,
"10": 293,
"15": 291,
"20": 290,
"30": 286,
"60": 267,
"120": 261,
"180": 255,
"300": 247,
"480": 227,
"600": 213,
"900": 203,
"1200": 199,
"1800": 193,
"2700": 192,
"3600": 187
},
"decoupling_pct": 6.2,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
77,
1
],
[
79,
1
],
[
81,
1
],
[
83,
1
],
[
85,
1
],
[
86,
1
],
[
88,
1
],
[
89,
1
],
[
91,
1
],
[
92,
1
],
[
93,
1
],
[
95,
1
],
[
96,
1
],
[
97,
1
],
[
99,
1
],
[
100,
1
],
[
101,
1
],
[
102,
5
],
[
103,
4
],
[
104,
2
],
[
105,
1
],
[
106,
2
],
[
107,
1
],
[
108,
1
],
[
109,
1
],
[
110,
2
],
[
111,
2
],
[
112,
2
],
[
113,
1
],
[
114,
2
],
[
115,
1
],
[
116,
1
],
[
117,
1
],
[
118,
1
],
[
120,
4
],
[
121,
11
],
[
122,
16
],
[
123,
18
],
[
124,
29
],
[
125,
32
],
[
126,
21
],
[
127,
13
],
[
128,
13
],
[
129,
19
],
[
130,
34
],
[
131,
30
],
[
132,
56
],
[
133,
49
],
[
134,
62
],
[
135,
52
],
[
136,
51
],
[
137,
52
],
[
138,
43
],
[
139,
53
],
[
140,
48
],
[
141,
50
],
[
142,
55
],
[
143,
67
],
[
144,
63
],
[
145,
54
],
[
146,
77
],
[
147,
92
],
[
148,
72
],
[
149,
91
],
[
150,
89
],
[
151,
97
],
[
152,
85
],
[
153,
95
],
[
154,
79
],
[
155,
139
],
[
156,
118
],
[
157,
97
],
[
158,
104
],
[
159,
143
],
[
160,
124
],
[
161,
144
],
[
162,
125
],
[
163,
129
],
[
164,
172
],
[
165,
254
],
[
166,
195
],
[
167,
162
],
[
168,
145
],
[
169,
157
],
[
170,
99
],
[
171,
122
],
[
172,
110
],
[
173,
92
],
[
174,
63
],
[
175,
29
],
[
176,
20
],
[
177,
2
]
]
},
"hr_curve": {
"60": 174,
"300": 170,
"1200": 162,
"3600": 158
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 203,
"variability_index": 1.112,
"efficiency_factor": 1.309
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT-07:00) America/Vancouver",
"utc_offset": -25200,
"strava_url": "https://www.strava.com/activities/demo-0215",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo2",
"gear_name": "Carbon Endurance",
"device_name": "Bike computer",
"elev_high": 71.8,
"elev_low": 2.7,
"average_speed": 8.2,
"max_speed": 15.95,
"device_watts": true,
"weighted_average_watts": 203,
"max_watts": 555,
"kilojoules": 833.2,
"has_heartrate": true,
"max_heartrate": 177,
"average_cadence": 86.7,
"average_temp": 25,
"suffer_score": 144,
"calories": 875,
"perceived_exertion": null,
"kudos_count": 8,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 2,
"pr_count": 1,
"start_latlng": [
49.29,
-123.14
],
"end_latlng": [
49.29,
-123.14
],
"location_city": null,
"location_country": null,
"geo": {
"start": "Vancouver",
"region": "British Columbia",
"country": "CA",
"countries": [
"CA"
],
"regions": [
"British Columbia"
],
"places": [
{
"name": "Vancouver",
"region": "British Columbia",
"country": "CA"
},
{
"name": "West Vancouver",
"region": "British Columbia",
"country": "CA"
}
]
},
"summary_polyline": "qcykHraqnV`AcBsPsYaDvFkKfR_IeNkCmE[IoAhB{@pCmA`Ai@~DWHVIQ`Cw@l@e@dA{BiAgAPI\\eBp@}CvCoA`DeClJyAdE_BhDsApBqFhHuAjAmI~DiGh@gHWgGiAgLcFyDwCwCiCq@sAyA}@Wz@d@j@VDiRaQdQtO\\r@w@y@V{@l@f@ciAobAeHeHu@{CxD`DlAzBzB|BNfA[lAgA|AsCfJUpB?fC`AJ~AbG@rQErB]jB_C?kL@^vSHdOaDr`@vBzAcApMbAr@@XIVFq@iASGx@E|Ku@hKId`@oAnHgKre@cCnEaE|E_BnD_AhGkHhe@h@F{C`SuC~GcB`JaCIuDfVuA~IeBtLkHtXyDv\\sAjMyBbSq@xFPxBbAfBzAjBrCtA~F|L`BjIj@lH]~D{@lBmB|B}CpNqIbUQvBn@`Ot@lHAdIhD|JThCsA`[mAtSBvBbAnFMnKe@tFVxD?nE|ArNjAfJ[rEaBfGBhB|AdETzBGpAo@lCMpCOdG[|B]`AaBpBoCbAsKlBmF[uAXmBb@_@Z^[lBc@tAYlFZrKmBnCcA`BqB\\aAZ}BNeGLqCn@mCFqAU{B}AeECiB`BgGZsEkAgJ}AsN?oEWyDd@uFLoKcAoFCwBlAuSrAa[UiCiD}J@eIu@mHo@aOPwBpIcU|CqNlB}Bz@mB\\_Ek@mHaBkI_G}LsCuA{AkBcAgBQyBp@yFxBcSrAkMxDw\\jHuXdBuLtA_JtDgV`CHbBaJtC_HzCaSi@GjHie@~@iG~AoD`E}EbCoEfKse@nAoHHe`@t@iKD}KFy@hARGp@HWAYcAs@bAqMwB{A`Ds`@IeO_@wSjLA~B?\\kBDsBAsQ_BcGaAK?gCTqBrCgJfA}AZmAOgA{B}BmA{ByDaDt@zCdHdHbiAnbAm@g@Wz@v@x@]s@eQuOhR`QWEe@k@V{@xA|@p@rAvChCxDvCfLbFfGhAfHVhGi@lI_EtAkApFiHrAqB~AiDxAeEdCmJnAaD|CwCdBq@H]fAQzBhAd@eAv@m@PaCWHVIh@_ElAaAz@qCnAiBZHjClE~HdNjKgR`DwFrPrYaAbB",
"laps": [
{
"name": "Lap 1",
"lap_index": 1,
"split": 1,
"start_date_local": "2026-09-05T10:09:19",
"elapsed_time": 1200,
"moving_time": 1200,
"distance": 10000.4,
"total_elevation_gain": 96.5,
"average_speed": 8.334,
"max_speed": 14.39,
"average_cadence": 78.7,
"average_watts": 172.3,
"device_watts": true,
"average_heartrate": 147,
"max_heartrate": 172,
"start_index": 0,
"end_index": 1200
},
{
"name": "Lap 2",
"lap_index": 2,
"split": 2,
"start_date_local": "2026-09-05T10:29:19",
"elapsed_time": 1296,
"moving_time": 1296,
"distance": 10003,
"total_elevation_gain": 143.3,
"average_speed": 7.718,
"max_speed": 15.51,
"average_cadence": 83.9,
"average_watts": 195.6,
"device_watts": true,
"average_heartrate": 157.6,
"max_heartrate": 175,
"start_index": 1200,
"end_index": 2496
},
{
"name": "Lap 3",
"lap_index": 3,
"split": 3,
"start_date_local": "2026-09-05T10:50:55",
"elapsed_time": 1118,
"moving_time": 1118,
"distance": 9996.6,
"total_elevation_gain": 75.1,
"average_speed": 8.942,
"max_speed": 15.94,
"average_cadence": 82.4,
"average_watts": 177.9,
"device_watts": true,
"average_heartrate": 155.7,
"max_heartrate": 177,
"start_index": 2496,
"end_index": 3614
},
{
"name": "Lap 4",
"lap_index": 4,
"split": 4,
"start_date_local": "2026-09-05T11:09:33",
"elapsed_time": 950,
"moving_time": 950,
"distance": 7434.7,
"total_elevation_gain": 98.1,
"average_speed": 7.826,
"max_speed": 15.95,
"average_cadence": 79.3,
"average_watts": 183.2,
"device_watts": true,
"average_heartrate": 161.1,
"max_heartrate": 177,
"start_index": 3614,
"end_index": 4564
}
],
"splits_metric": [],
"segment_efforts": [
{
"name": "Lions Gate Bridge",
"segment_id": "demo-seg-vancouver-lions-gate",
"distance": 1519.8,
"elapsed_time": 128,
"moving_time": 128,
"average_watts": 81.4,
"device_watts": true,
"average_heartrate": 130,
"max_heartrate": 148,
"average_cadence": 80.7,
"pr_rank": 3,
"kom_rank": null,
"average_grade": -3,
"climb_category": 0,
"city": "Vancouver",
"achievements": [
"pr"
],
"start_index": 649,
"end_index": 777
},
{
"name": "Marine Drive: Caulfeild",
"segment_id": "demo-seg-vancouver-caulfeild",
"distance": 959.9,
"elapsed_time": 201,
"moving_time": 201,
"average_watts": 235.6,
"device_watts": true,
"average_heartrate": 167.7,
"max_heartrate": 175,
"average_cadence": 82.3,
"pr_rank": 1,
"kom_rank": null,
"average_grade": 4.4,
"climb_category": 0,
"city": "West Vancouver",
"achievements": [
"pr"
],
"start_index": 1945,
"end_index": 2146
}
],
"best_efforts": [],
"streams": "/streams/demo-0215.json",
"external_id": null,
"synced": {
"summary": "2026-09-05T19:25:24.000Z",
"detail": "2026-09-05T19:25:24.000Z",
"streams": "2026-09-05T19:25:24.000Z"
}
}