Outdoor · Ride
Stanley Park Seawall
Route
Coloured by power zone
Key data
- Distance
- 12.5km
- Moving time
- 25 min
- total 26:42
- Elevation
- 95m
- 3–40 m
- Avg speed
- 30.5km/h
- max 52.8 km/h
- Avg power
- 182W
- 2.42 W/kg · max 290 W
- Normalized Power
- 195W
- 2.59 W/kg
- Avg heart rate
- 150bpm
- max 174 bpm
- Avg cadence
- 88rpm
- Calories
- 282kcal
- 268 kJ of work
- Training Stress
- 23TSS
- FTP 262 W · IF 0.74
- Relative Effort
- 37
- Temperature
- 20°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 W18%4 min
- Z2Endurance · 145–197 W39%10 min
- Z3Tempo · 198–236 W33%8 min
- Z4Threshold · 237–275 W10%2 min
- Z5VO2max · 276–314 W1%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%1 min
- Z2Endurance · 129–146 bpm23%6 min
- Z3Tempo · 147–160 bpm60%15 min
- Z4Threshold · 161–172 bpm11%3 min
- Z5Maximum · ≥ 173 bpm1%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 263 W · 3.50 W/kg, 5 min: 205 W · 2.73 W/kg, 20 min: 187 W · 2.49 W/kg
Performance analysis
- Intensity Factor
- 0.74
- NP ÷ FTP
- Variability Index
- 1.07
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.30
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
Only for rides ≥ 40 min with power + HR.
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Segments
1 segment · 1 PR placements
| Seawall: Prospect Point to English Bay | 5.06 km | -0.6 % | 9:06 | 33.4 | 167 | 148 | 3 |
Kilometre splits
| 1 | 1:38 | 36.8 | -20 m | 121 |
| 2 | 1:45 | 34.4 | -4 m | 145 |
| 3 | 1:58 | 30.6 | 5 m | 154 |
| 4 | 2:03 | 29.4 | 2 m | 155 |
| 5 | 1:57 | 30.6 | 4 m | 152 |
| 6 | 2:09 | 27.8 | 6 m | 153 |
| 7 | 2:29 | 24.3 | 16 m | 158 |
| 8 | 1:48 | 33.6 | -7 m | 146 |
| 9 | 1:40 | 35.6 | -6 m | 149 |
| 10 | 1:56 | 31.1 | -9 m | 140 |
| 11 | 1:43 | 34.8 | -6 m | 148 |
| 12 | 2:15 | 26.7 | 13 m | 160 |
| 13 | 1:10 | 23.6 | 7 m | 165 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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