Outdoor · Ride
Morning Ride
Route
Coloured by power zone
Key data
- Distance
- 28.8km
- Moving time
- 57 min
- total 59:26
- Elevation
- 244m
- 2–112 m
- Avg speed
- 30.6km/h
- max 57.5 km/h
- Avg power
- 186W
- 2.49 W/kg · max 610 W
- Normalized Power
- 204W
- 2.73 W/kg
- Avg heart rate
- 151bpm
- max 174 bpm
- Avg cadence
- 87rpm
- Calories
- 662kcal
- 630 kJ of work
- Training Stress
- 55TSS
- FTP 268 W · IF 0.76
- Relative Effort
- 89
- 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 268 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 147 W18%10 min
- Z2Endurance · 148–201 W34%19 min
- Z3Tempo · 202–241 W33%19 min
- Z4Threshold · 242–281 W13%7 min
- Z5VO2max · 282–322 W2%1 min
- Z6Anaerobic · 323–402 W0%0 min
- Z7Neuromuscular · ≥ 403 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 128 bpm6%3 min
- Z2Endurance · 129–146 bpm24%13 min
- Z3Tempo · 147–160 bpm50%28 min
- Z4Threshold · 161–172 bpm20%11 min
- Z5Maximum · ≥ 173 bpm1%0 min
Power curve
This ride vs. bests 2026 and all-time
This ride – 1 min: 274 W · 3.67 W/kg, 5 min: 250 W · 3.35 W/kg, 20 min: 212 W · 2.84 W/kg
Performance analysis
- Intensity Factor
- 0.76
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.35
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+10.4 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Laps
3 laps
| 1 | Lap 1 | 10.00 km | 18:31 | 32.4 | 182 | 147 | 163 | 82 | 53 |
| 2 | Lap 2 | 10.00 km | 21:48 | 27.5 | 203 | 156 | 174 | 84 | 141 |
| 3 | Lap 3 | 8.78 km | 16:10 | 32.6 | 167 | 149 | 168 | 77 | 50 |
Segments
1 segment · 1 PR placements
| Spanish Banks Hill | 0.86 km | 7.6 % | 4:15 | 12.1 | 253 | 167 | 2 |
Kilometre splits
| 1 | 1:47 | 33.9 | -12 m | 123 |
| 2 | 1:46 | 33.8 | -1 m | 148 |
| 3 | 1:59 | 30.5 | 2 m | 156 |
| 4 | 1:43 | 34.6 | -7 m | 139 |
| 5 | 2:18 | 26.4 | 12 m | 146 |
| 6 | 1:33 | 38.6 | -11 m | 147 |
| 7 | 1:53 | 31.8 | -3 m | 153 |
| 8 | 1:39 | 36.5 | -7 m | 148 |
| 9 | 1:51 | 32.4 | 2 m | 156 |
| 10 | 2:02 | 29.4 | 8 m | 148 |
| 11 | 3:27 | 17.4 | 39 m | 162 |
| 12 | 3:16 | 18.5 | 36 m | 167 |
| 13 | 1:40 | 35.8 | -8 m | 148 |
| 14 | 2:20 | 25.7 | 14 m | 158 |
| 15 | 1:53 | 31.8 | 4 m | 159 |
| 16 | 1:39 | 36.5 | -8 m | 157 |
| 17 | 2:17 | 26.2 | 17 m | 151 |
| 18 | 2:04 | 29.0 | -1 m | 150 |
| 19 | 1:26 | 42.4 | -26 m | 143 |
| 20 | 1:46 | 33.6 | -1 m | 148 |
| 21 | 1:33 | 38.7 | -30 m | 136 |
| 22 | 1:27 | 41.5 | -27 m | 131 |
| 23 | 2:18 | 26.0 | 14 m | 155 |
| 24 | 1:56 | 31.0 | 4 m | 156 |
| 25 | 1:30 | 40.3 | -23 m | 136 |
| 26 | 1:41 | 35.5 | -5 m | 135 |
| 27 | 2:05 | 28.8 | 11 m | 156 |
| 28 | 2:25 | 24.8 | 20 m | 163 |
| 29 | 1:15 | 37.2 | -11 m | 155 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"detail": "2026-10-10T16:56:09.000Z",
"streams": "2026-10-10T16:56:09.000Z"
}
}