prry

🚴‍♂️ ⏰00:38:18 📏21.87km 🛫206m ❤️‍🔥168bpm 🪫219W 🧁481Kcal

January 3, 2026 · 00:00 · cycling

Route map for 🚴‍♂️ ⏰00:38:18 📏21.87km 🛫206m ❤️‍🔥168bpm 🪫219W 🧁481Kcal

Distance: 21.87 km
Time: 38:18
Pace: 1:45 /km
Avg HR: 168 bpm
Max HR: 180 bpm
Calories: 481

Kicking off the weekend with a vomtastic ITT on Rouvy for this week's RMC race. My legs are back after the 500, but new FTP === 🤢.

Post ride screen from Rouvy showing key ride metrics and zone charts

Elevation 360 m to 482 m

Heart rate 109 bpm to 180 bpm

Power 98 W to 314 W

Time in zone — power FTP 219 W

21%43%34%

Z1 Recovery	0–121 W	0:09	0%
Z2 Endurance	121–165 W	0:41	2%
Z3 Tempo	165–198 W	8:11	21%
Z4 Threshold	198–230 W	16:25	43%
Z5 VO2max	230+ W	12:52	34%

Time in zone — heart rate LTHR 175 bpm

8%10%68%11%

Z1 Recovery	0–142 bpm	1:29	4%
Z2 Endurance	142–156 bpm	2:55	8%
Z3 Tempo	156–164 bpm	3:43	10%
Z4 Threshold	164–175 bpm	25:52	68%
Z5 VO2max	175+ bpm	4:19	11%

Best efforts

Best power
1min	272 W
5min	245 W
20min	227 W

Best sustained speed
20min	38.3 km/h

Fastest ascents
100m	8:32

Highest heart rate
20min	173 bpm

Fastest distances
400m	0:22
1km	0:57
5km	6:40
10km	15:21
HM	36:29

Leave a reply

Have your own site? Link to this page and send a webmention — it'll appear here. Otherwise, use the form.