Activity Analysis
Deep dive into your ride data to understand performance and track improvements
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!
See if you maintained power across sets:
- Interval 1: 285W
- Interval 2: 282W (-1%)
- Interval 3: 278W (-3%)
- Shows good pacing!
Track progression over time:
- 4 weeks ago: 270W average
- 2 weeks ago: 278W average
- Today: 285W average
- Clear improvement!
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:
- Select baseline activity
- Click “Compare”
- Choose comparison activity
- 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
- Public link
- Summary image
- Key stats overlay
- Privacy controls
- Full data access
- Comments enabled
- Training notes
- Private feedback
- Original .FIT file
- CSV of all metrics
- GPX route file
- PDF report
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:
- ✅ Did I hit my targets?
- 📈 Any new power records?
- 💭 How did it feel vs numbers?
- 📝 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:
- Did I achieve the workout’s purpose?
- What does this tell me about my fitness?
- What should I do differently next time?