Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 58.5km
- Moving time
- 2:39 h
- total 2:42:41
- Elevation
- 1,381m
- 3–922 m
- Avg speed
- 22.1km/h
- max 57.6 km/h
- Avg power
- 172W
- 2.29 W/kg · max 580 W
- Normalized Power
- 198W
- 2.63 W/kg
- Avg heart rate
- 153bpm
- max 177 bpm
- Avg cadence
- 82rpm
- Calories
- 1,723kcal
- 1,641 kJ of work
- Training Stress
- 151TSS
- FTP 262 W · IF 0.76
- Relative Effort
- 283
- Temperature
- 19°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 W22%35 min
- Z2Endurance · 145–197 W26%41 min
- Z3Tempo · 198–236 W38%1:01 h
- Z4Threshold · 237–275 W13%21 min
- Z5VO2max · 276–314 W0%1 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 bpm11%17 min
- Z2Endurance · 129–146 bpm15%24 min
- Z3Tempo · 147–160 bpm34%53 min
- Z4Threshold · 161–172 bpm38%1:01 h
- Z5Maximum · ≥ 173 bpm2%3 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 264 W · 3.51 W/kg, 5 min: 236 W · 3.14 W/kg, 20 min: 219 W · 2.91 W/kg
Performance analysis
- Intensity Factor
- 0.76
- NP ÷ FTP
- Variability Index
- 1.15
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.30
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- 4/ 10
Aerobic decoupling (Pa:HR)
+16.2 %Significant drift – fatigue, heat or base needs work
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
| Lions Gate Bridge | 1.52 km | -3.0 % | 2:08 | 42.7 | 97 | 130 | 3 |
| Cypress Bowl Road | 13.70 km | 5.3 % | 1:01:25 | 13.4 | 204 | 161 | 3 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
{
"id": "demo-0221",
"name": "Morning Ride",
"sport_type": "Ride",
"start_date": "2026-09-26T17:01:28Z",
"start_date_local": "2026-09-26T10:01:28",
"trainer": false,
"distance": 58544.3,
"moving_time": 9522,
"elapsed_time": 9761,
"total_elevation_gain": 1380.9,
"average_watts": 172.3,
"average_heartrate": 152.9,
"metrics": {
"source": "streams",
"power_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
0,
1111
],
[
5,
24
],
[
10,
18
],
[
15,
28
],
[
20,
22
],
[
25,
30
],
[
30,
25
],
[
35,
26
],
[
40,
19
],
[
45,
36
],
[
50,
33
],
[
55,
27
],
[
60,
24
],
[
65,
29
],
[
70,
35
],
[
75,
38
],
[
80,
47
],
[
85,
29
],
[
90,
39
],
[
95,
43
],
[
100,
47
],
[
105,
44
],
[
110,
53
],
[
115,
44
],
[
120,
37
],
[
125,
30
],
[
130,
49
],
[
135,
56
],
[
140,
70
],
[
145,
86
],
[
150,
118
],
[
155,
139
],
[
160,
155
],
[
165,
175
],
[
170,
191
],
[
175,
229
],
[
180,
268
],
[
185,
313
],
[
190,
400
],
[
195,
399
],
[
200,
443
],
[
205,
503
],
[
210,
463
],
[
215,
464
],
[
220,
490
],
[
225,
469
],
[
230,
427
],
[
235,
375
],
[
240,
327
],
[
245,
257
],
[
250,
188
],
[
255,
168
],
[
260,
120
],
[
265,
97
],
[
270,
56
],
[
275,
40
],
[
280,
17
],
[
285,
9
],
[
290,
2
],
[
295,
2
],
[
305,
3
],
[
315,
1
],
[
370,
1
],
[
380,
1
],
[
410,
1
],
[
420,
1
],
[
425,
1
],
[
435,
1
],
[
460,
1
],
[
465,
1
],
[
495,
2
],
[
500,
1
],
[
555,
1
],
[
560,
1
],
[
580,
1
]
]
},
"power_curve": {
"1": 580,
"5": 338,
"10": 304,
"15": 286,
"20": 282,
"30": 277,
"60": 264,
"120": 249,
"180": 239,
"300": 236,
"480": 232,
"600": 230,
"900": 223,
"1200": 219,
"1800": 212,
"2700": 209,
"3600": 204,
"5400": 200,
"7200": 181
},
"decoupling_pct": 16.2,
"hr_distribution": {
"version": 1,
"method": "right-sample-dt-0-10s",
"samples": [
[
76,
1
],
[
78,
1
],
[
80,
1
],
[
82,
1
],
[
84,
1
],
[
86,
1
],
[
87,
1
],
[
89,
1
],
[
90,
1
],
[
91,
1
],
[
93,
1
],
[
94,
1
],
[
96,
2
],
[
97,
1
],
[
98,
1
],
[
99,
1
],
[
100,
1
],
[
101,
1
],
[
102,
1
],
[
103,
1
],
[
104,
1
],
[
105,
1
],
[
106,
2
],
[
107,
1
],
[
108,
2
],
[
109,
2
],
[
110,
6
],
[
111,
15
],
[
112,
50
],
[
113,
105
],
[
114,
128
],
[
115,
99
],
[
116,
83
],
[
117,
55
],
[
118,
50
],
[
119,
29
],
[
120,
35
],
[
121,
33
],
[
122,
47
],
[
123,
56
],
[
124,
43
],
[
125,
32
],
[
126,
32
],
[
127,
45
],
[
128,
52
],
[
129,
47
],
[
130,
54
],
[
131,
82
],
[
132,
65
],
[
133,
56
],
[
134,
57
],
[
135,
60
],
[
136,
64
],
[
137,
65
],
[
138,
91
],
[
139,
91
],
[
140,
98
],
[
141,
90
],
[
142,
83
],
[
143,
115
],
[
144,
94
],
[
145,
133
],
[
146,
112
],
[
147,
107
],
[
148,
153
],
[
149,
148
],
[
150,
151
],
[
151,
162
],
[
152,
233
],
[
153,
246
],
[
154,
208
],
[
155,
212
],
[
156,
217
],
[
157,
268
],
[
158,
300
],
[
159,
398
],
[
160,
395
],
[
161,
376
],
[
162,
436
],
[
163,
363
],
[
164,
349
],
[
165,
383
],
[
166,
366
],
[
167,
357
],
[
168,
305
],
[
169,
225
],
[
170,
216
],
[
171,
180
],
[
172,
98
],
[
173,
50
],
[
174,
56
],
[
175,
36
],
[
176,
27
],
[
177,
18
]
]
},
"hr_curve": {
"60": 175,
"300": 170,
"1200": 166,
"3600": 161
},
"metric_sources": {
"np": "streams",
"variability_index": "np+summary",
"efficiency_factor": "np+summary"
},
"np": 198,
"variability_index": 1.149,
"efficiency_factor": 1.295
},
"type": "Ride",
"workout_type": null,
"timezone": "(GMT-07:00) America/Vancouver",
"utc_offset": -25200,
"strava_url": "https://www.strava.com/activities/demo-0221",
"commute": false,
"manual": false,
"private": false,
"visibility": "everyone",
"flagged": false,
"gear_id": "bdemo2",
"gear_name": "Carbon Endurance",
"device_name": "Bike computer",
"elev_high": 922.4,
"elev_low": 2.7,
"average_speed": 6.148,
"max_speed": 16,
"device_watts": true,
"weighted_average_watts": 198,
"max_watts": 580,
"kilojoules": 1640.6,
"has_heartrate": true,
"max_heartrate": 177,
"average_cadence": 82,
"average_temp": 19,
"suffer_score": 283,
"calories": 1723,
"perceived_exertion": 4,
"kudos_count": 14,
"comment_count": 0,
"athlete_count": 1,
"photo_count": 0,
"achievement_count": 2,
"pr_count": 0,
"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@FYnBXoBeLS}AfK}@|F}II{GIc[MWi@ByFL?GR{@K{@g@eJ~MeE~Bw@[Us@GyFScAo@e@w@D{EbNqClPWj@a@@?pP`ADZp@AjKbAjBDtAbBQYlBn@p@f@`CGdAs@rBMzBJhBpAjG?dLr@NhA}Uo@m@DcI]qFYe@mB[cBPEuAcAkBA{K_@e@y@AO|HsB~IOtBJtD]nFOhKt@hJQbAi@d@sHag@{@gH}A{VQ_OLeRd@_Qf@wP^mDrBsFNqAm@kBu@Ia@Ta@hA_@lI[|BqAzJk@tCwAdGsGlc@m@zJo@zMeCjZw@v\\eBtSGvCn@vFzC`GP|@NvBKzB_@pB}@vB_BxAiAN}B_Au@sAo@wCEbCNdBUhEPb@SnLTm[oBqTaCgJ_@}CAuDf@kKo@_M\\cPmB_Lq@qDmA_NwAcISgFp@{Gk@gAe@D[f@_@hFy@bDyErKqBbCw]~OuDfAkCR_g@{D}DwCkEoJaAiAoBw@kG_AaIcHuEoCeFgAaBC_E^yDjAuG|DyPvNiGfIYhAGlB~@fOSlEc@nCgDtLEjBh@hACfA_AhBgBbAAp@YIXH@q@fBcA~@iBBgAi@iADkBfDuLb@oCRmE_AgOFmBXiAhGgIxPwNtG}DxDkA~D_@`BBdFfAtEnC`IbHjG~@nBv@`AhAjEnJ|DvC~f@zDjCStDgAv]_PpBcCxEsKx@cD^iFZg@d@Ej@fAq@zGRfFvAbIlA~Mp@pDlB~K]bPn@~Lg@jK@tD^|C`CfJnBpTUl[RoLQc@TiEOeBDcCn@vCt@rA|B~@hAO~AyA|@wB^qBJ{BOwBQ}@{CaGo@wFFwCdBuSv@w\\dCkZn@{Ml@{JrGmc@vAeGj@uCpA{JZ}B^mI`@iA`@Ut@Hl@jBOpAsBrF_@lDg@vPe@~PMdRP~N|AzVz@fHrH`g@h@e@PcAu@iJNiK\\oFKuDNuBrB_JN}Hx@@^d@@zKbAjBDtAbBQlBZXd@\\pFEbIn@l@iA|Us@O?eLqAkGKiBL{Br@sBFeAg@aCo@q@XmBcBPEuAcAkB@kK[q@aAE?qP`@AVk@pCmPzEcNv@En@d@RbAFxFTr@v@ZdE_CdJ_Nz@f@z@JFSM?CxFVh@b[LzGH|IH|@}F|AgKdLRYnBXoBi@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": [],
"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": 97.4,
"device_watts": true,
"average_heartrate": 129.6,
"max_heartrate": 136,
"average_cadence": 91.2,
"pr_rank": 3,
"kom_rank": null,
"average_grade": -3,
"climb_category": 0,
"city": "Vancouver",
"achievements": [
"pr"
],
"start_index": 711,
"end_index": 839
},
{
"name": "Cypress Bowl Road",
"segment_id": "demo-seg-vancouver-cypress",
"distance": 13696.5,
"elapsed_time": 3685,
"moving_time": 3685,
"average_watts": 203.9,
"device_watts": true,
"average_heartrate": 160.6,
"max_heartrate": 175,
"average_cadence": 74.4,
"pr_rank": 3,
"kom_rank": null,
"average_grade": 5.3,
"climb_category": 4,
"city": "West Vancouver",
"achievements": [
"pr"
],
"start_index": 2685,
"end_index": 6370
}
],
"best_efforts": [],
"streams": "/streams/demo-0221.json",
"external_id": null,
"synced": {
"summary": "2026-09-26T20:40:10.000Z",
"detail": "2026-09-26T20:40:10.000Z",
"streams": "2026-09-26T20:40:10.000Z"
}
}