Coaching demo ride. 6×5 at 105% FTP, 3min float. Textbook execution from the group.
Replay flies the camera along your GPS trace and reads back the time, distance and heart rate at every point. Green pin is the start, red is where you stopped.
Speed held together well — the dips are the corners and the junctions, not fatigue. Average 32.8 km/h across 62.40 km.
Cardiac drift of 6 bpm across the session at a steady effort — that is normal, and lower than it was three months ago at the same pace. That gap is your aerobic fitness improving.
42 m of gain over 62.40 km. Effectively flat — every second here was earned on the legs, not given by gravity.
Normalised power 397 W against an average of 296 W gives a variability index of 1.34 — punchy, not steady. Intensity factor 1.48 against a 268 W FTP.
96 rpm average. Anything in the high 80s to mid 90s keeps the load on the lungs instead of the legs — you are in the right window.
89% of this session sat at threshold or above. That is a real stimulus — and it needs 48 hours before the next hard one.
