hdkiller shared a workout Zwift - Race: SZR After Work Party (E) on Downtown Dolphin in Crit City
Friday, January 2, 2026
VirtualRide
36m 54s
intervals
Training Load
55
Avg HR
134 bpm
Avg Power
198W
Performance Scores
Training Impact & Load
TSS (Load)
55
Fitness (CTL)
45
Fatigue (ATL)
56
Form (TSB)
-11
AI Analysis
Quick Take
That was a fantastic, high-intensity effort! You sustained an impressive 95% of your FTP for the entire 37 minutes, demonstrating excellent fitness and threshold stamina. While classified as a race, you handled the variable demands of the Crit City course exceptionally well, maintaining discipline and strong power output throughout.
Pacing Strategy
good- Your Variability Index (VI) of 1.096 is excellent for a race environment, especially a Crit, indicating efficient management of the necessary surges and minimal unnecessary waste of energy.
- Normalized Power (NP) of 217W, which is 95% of your 229W FTP, shows remarkable consistency in maintaining a very high overall intensity level.
- You successfully adapted to the frequent changes in effort required by the Crit City course layout, maintaining competitive speed without burning out prematurely.
Pedaling Efficiency
moderate- The average cadence of 81 RPM is solid and consistent, showing good control during the high-intensity effort.
- For sustained Threshold work and high-intensity riding, aiming for a slightly higher average cadence (85-90 RPM) could help distribute the load between cardiovascular and muscular systems more effectively.
- Focus on maintaining high cadence during power surges to transition smoothly and reduce peak muscular fatigue.
Power Application
excellent- You sustained a highly productive effort, hitting an Intensity Factor (IF) of 0.948, meaning nearly the entire workout was spent right at your functional threshold.
- The power duration curve for this session shows you are capable of holding substantial output near your limit for an extended period, which is crucial for racing success.
- Power delivery was strong and consistent throughout the ride, with no noticeable fade, suggesting excellent short-term endurance capacity.
Workout Execution
good- The physical demands of the race were executed successfully, as evidenced by the high TSS (55) achieved in a relatively short duration.
- You maintained the required high intensity appropriate for a race scenario, keeping power tightly clustered around the Threshold zone.
- A notable inconsistency is the reported RPE of 4/10; for an IF of 0.95, a typical RPE would be 8/10 or higher. Ensure accurate reporting to better correlate subjective feeling with physiological effort.
Efficiency & Fatigue
good- Your Efficiency Factor (EF) of 1.62 is solid, indicating good power output relative to the cardiac stress experienced.
- Aerobic decoupling (8.4%) is within the 'Good' range (5-10%), suggesting that while power was high, your aerobic engine remained relatively stable over this short, intense duration.
- The low average Heart Rate (134 bpm) relative to the high power output suggests either extremely high fitness, excellent power-to-HR efficiency, or potential issues with HR monitor reading during peak effort.
Strengths
- Exceptional sustained power (95% FTP for 37 minutes).
- Excellent pacing control in a highly variable race format (VI 1.096).
- High Intensity Factor achieved, resulting in a very productive threshold workout.
- Strong technical execution of race demands.
Areas for Improvement
- Average cadence of 81 RPM could be higher for efficiency.
- Subjective effort (RPE 4/10) is mismatched with physiological output (IF 0.95).
- Aerobic decoupling (8.4%) could be tighter, suggesting minor aerobic drift.
Power Duration Curve
Auditing Power Profile...
Intervals & Peak Efforts
Auditing Interval Telemetry...
Advanced Analytics
Executing Scientific Audit...
Pacing Analysis
Average Pace
N/AConsistency Variance
N/A m/sExecution Strategy
Slightly UnevenMostly even pacing with minor variationsSegment Splits
Split Analysis
First Half1:51/km
Second Half1:56/km
Pace Delta+5s
Steady State Integrity73/100
Workout Timeline
Initializing Biometric Timeline...
Training Zones
Mapping Intensity Zones...
Physiological Efficiency Audit
Variability Index
Good
1.096
Steady state variance factor
Efficiency Factor
Good
1.62
Power relative to heart rate
Aerobic Decoupling
Good
8.4%
Cardiac drift percentage
Power/HR Ratio
1.48
Watts generated per bpm
Polarization Index
1.21
Distribution profile density
Audit Logic & Methodology
- 01VI (Variability Index): Ideal value is 1.0 (steady). Values > 1.05 indicate variable pacing and increased metabolic cost.
- 02EF (Efficiency Factor): Tracks long-term aerobic fitness gains by normalizing power output against heart rate cost.
- 03Decoupling: Excellent aerobic stability is < 5%. Values > 10% signal acute fatigue or systemic metabolic drift.
- 04L/R Balance: Optimal biomechanical symmetry is 48-52%. Consistent imbalance may require professional fitting.
Detailed Metrics
Average Power198W
Max Power647W
Weighted Avg Power217W
Max HR161 bpm
Average Cadence81 rpm
Variability Index1.096
Power/HR Ratio1.48
Efficiency Factor1.62
Decoupling8.4%
Polarization Index1.21
CTL (Fitness)45.4
ATL (Fatigue)56.2
FTP at Time229W
RPE4/10
Session RPE147
Feel4/5
TRIMP49
Ready to reach your peak? Train smarter with AI coaching.
Join hundreds of endurance athletes using Coach Wattz to unlock personalized insights, optimize recovery, and crush their goals.
No credit card required. Free forever plan available.