Activity Overview

When you open an activity in Stride, you’ll see comprehensive analysis tools to understand your performance.

Summary Section

Key Metrics Panel

At the top of every activity:

Training Score

Overall training stress from this activity

Intensity Factor

How hard relative to your FTP (NP/FTP)

Efficiency

Power to heart rate relationship

Primary Stats

Power Metrics (if available):

  • Average Power
  • Normalized Power
  • Max Power
  • Work (kJ)

Other Metrics:

  • Duration (moving/elapsed)
  • Distance
  • Elevation Gain
  • Average Speed

Analysis Charts

Power Chart

The main analysis tool showing:

  • Purple line: Instant power
  • Smooth line: 30-second average
  • Zones: Colored backgrounds
  • Intervals: Highlighted sections

Interactive Features:

  • Click and drag to zoom
  • Hover for exact values
  • Select sections for interval analysis
  • Toggle different data streams

Multi-Data View

Overlay multiple metrics:

  • Power + Heart Rate
  • Power + Cadence
  • Speed + Elevation
  • Any combination you need

Use the eye icons to show/hide data streams. Customize colors and scales in settings.

Zone Distribution

Power Zones

See time spent in each zone:

  • Visual bar chart
  • Percentage of ride time
  • Compare to target distribution
  • Weighted by intensity

What Good Distribution Looks Like

Endurance Ride:

  • Zone 1-2: 80-90%
  • Zone 3: 10-20%
  • Zone 4+: Minimal

Interval Workout:

  • Target zone: 20-30%
  • Recovery: 40-50%
  • Other: 20-30%

Interval Analysis

Automatic Detection

Stride identifies intervals based on:

  • Power patterns
  • Sustained efforts
  • Rest periods
  • Workout structure

Interval Details

For each interval:

  • Average power
  • Normalized power
  • Duration
  • Variability Index
  • Achievement of target

Comparing Intervals

See if you maintained power across sets:

  • Interval 1: 285W
  • Interval 2: 282W (-1%)
  • Interval 3: 278W (-3%)
  • Shows good pacing!

Power Curves

Activity Power Curve

Your best power for every duration in THIS ride:

  • Sprint power (1-15 seconds)
  • Anaerobic (30s - 2 min)
  • VO2 max (3-8 min)
  • Threshold (20-60 min)

Comparing to Your Best

Options to overlay:

  • Last 30 days best
  • Last 90 days best
  • Season best
  • All-time best

Reading the Comparison:

  • 🟢 Above previous best (new record!)
  • 🟡 Within 5% of best
  • 🔵 Normal performance
  • 🔴 Significantly below (fatigue?)

Advanced Metrics

Normalized Power (NP)

Why it matters:

  • Better represents metabolic cost
  • Accounts for variability
  • Used for IF calculation

NP vs Average Power:

  • Steady ride: NP ≈ Average
  • Variable ride: NP > Average
  • Very punchy: NP >> Average

Variability Index (VI)

VI = Normalized Power ÷ Average Power

Interpreting VI:

  • 1.00-1.05: Very steady (TT, trainer)
  • 1.05-1.15: Normal road ride
  • 1.15-1.25: Variable (group, hills)
  • 1.25: Very stochastic (crits, attacks)

Efficiency Factor (EF)

EF = Normalized Power ÷ Average HR

Tracking EF:

  • Higher = more efficient
  • Track over similar efforts
  • Indicates fitness gains
  • Account for conditions

Segments & Achievements

Segment Matching

Stride automatically finds:

  • Strava segments (if connected)
  • Popular local climbs
  • Your previous efforts
  • Leaderboard positions

Personal Records

Highlighted achievements:

  • ⭐ Power PRs (5s, 1min, 5min, 20min)
  • 🏔️ Climbing PRs (VAM, elevation)
  • 🚀 Speed records
  • 💪 Longest effort at threshold

Environmental Factors

Weather Data

Automatically captured:

  • Temperature
  • Wind speed/direction
  • Humidity
  • Calculated impact on performance

Elevation Profile

Interactive elevation chart:

  • Gradient coloring
  • Power overlay
  • Speed changes
  • Key climbs marked

Weather can significantly impact power. A headwind can add 20-50W to maintain the same speed!

Comparing Activities

Side-by-Side Analysis

Compare two similar activities:

  1. Select baseline activity
  2. Click “Compare”
  3. Choose comparison activity
  4. View differences

Useful Comparisons:

  • Same route, different days
  • Before/after training block
  • Different pacing strategies
  • Equipment changes

Bulk Analysis

Review multiple activities:

  • Filter by type/date/route
  • See trends over time
  • Export data for deeper analysis
  • Create custom reports

Maps & Routes

Interactive Map

Features:

  • Color-coded by power/speed
  • Zoom to any section
  • Click for data at that point
  • Toggle map styles

Route Analysis

  • Total distance vs moving distance
  • Time stopped
  • Average gradient
  • Hardest sections

Sharing & Export

Share Options

  • Public link
  • Summary image
  • Key stats overlay
  • Privacy controls

Using Analysis for Improvement

What to Look For

Good Execution:

  • Even power across intervals
  • Hit target zones
  • Appropriate VI for workout type
  • Power/HR tracking together

Areas for Improvement:

  • Power fading in later intervals
  • Too much time in wrong zones
  • VI too high for goal
  • HR not responding (overtraining?)

Action Items

After each key workout:

  1. ✅ Did I hit my targets?
  2. 📈 Any new power records?
  3. 💭 How did it feel vs numbers?
  4. 📝 What to adjust next time?

Pro Tip: Add notes while the ride is fresh. Include RPE, nutrition, sleep quality - context that numbers don’t capture.

Quick Analysis Tips

Time-Saving Shortcuts

  • Spacebar: Play/pause data replay
  • Arrow keys: Jump between intervals
  • Shift+Drag: Measure any section
  • Double-click: Reset zoom

Key Questions

For every activity, ask:

  1. Did I achieve the workout’s purpose?
  2. What does this tell me about my fitness?
  3. What should I do differently next time?

Next Steps