Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 46.2km
- Moving time
- 1:43 h
- total 1:46:32
- Elevation
- 523m
- 3–72 m
- Avg speed
- 26.9km/h
- max 57.6 km/h
- Avg power
- 150W
- 1.99 W/kg · max 510 W
- Normalized Power
- 171W
- 2.27 W/kg
- Avg heart rate
- 148bpm
- max 171 bpm
- Avg cadence
- 86rpm
- Calories
- 969kcal
- 923 kJ of work
- Training Stress
- 73TSS
- FTP 262 W · IF 0.65
- Relative Effort
- 153
- Temperature
- 21°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 W33%34 min
- Z2Endurance · 145–197 W43%44 min
- Z3Tempo · 198–236 W21%21 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 bpm7%7 min
- Z2Endurance · 129–146 bpm32%33 min
- Z3Tempo · 147–160 bpm43%44 min
- Z4Threshold · 161–172 bpm19%19 min
- Z5Maximum · ≥ 173 bpm0%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 235 W · 3.13 W/kg, 5 min: 204 W · 2.71 W/kg, 20 min: 169 W · 2.25 W/kg
Performance analysis
- Intensity Factor
- 0.65
- NP ÷ FTP
- Variability Index
- 1.14
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.15
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+10.1 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 30–45 g carbs/h – banana, bar, sports drink
Drink: 500–750 ml/h
After: Normal, balanced meal
Laps
5 laps
| 1 | Lap 1 | 10.00 km | 21:43 | 27.6 | 146 | 140 | 165 | 79 | 97 |
| 2 | Lap 2 | 10.01 km | 22:42 | 26.5 | 159 | 149 | 168 | 82 | 129 |
| 3 | Lap 3 | 9.99 km | 22:34 | 26.6 | 145 | 148 | 169 | 76 | 127 |
| 4 | Lap 4 | 10.00 km | 21:21 | 28.1 | 147 | 151 | 166 | 80 | 86 |
| 5 | Lap 5 | 6.15 km | 14:27 | 25.5 | 152 | 156 | 171 | 76 | 85 |
Segments
2 segments
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:14 | 40.8 | 45 | 119 | |
| Marine Drive: Caulfeild | 0.96 km | 4.4 % | 3:42 | 15.6 | 210 | 161 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"summary": "2026-09-20T18:37:44.000Z",
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