Ryan Mullen's data for six-hour 121 mile pre-season training ride

Ryan Mullen has posted his numbers for a six-hour training ride; that's 195.3km or 121 miles.

Having been one of the best juniors and U23 riders in the world against the watch, Ryan Mullen is now preparing for his second year at WorldTour level.

He will ride once again with Drapac-Cannondale, and following a career-best result when he took 5th in the elite TT at the World Road Championships in Doha in October, hopes will be high this time around.

Now aged 22-years, Mullen will look to progress this year and put to the best use possible the knowledge and added physical capabilities that come with a year in with the top pros.

He's posted his Strava file for a recent 6-hour training ride of 121 miles/195.3km - a shift he put in last Tuesday.

The ride took him on one large loop east of Girona in Spain where's he based. Take a look and see how it compares to the efforts you're putting in at the moment.

Mullen is 77kg and 1.89m in height.

Mullen's 6-hour training ride (121 miles)

Speed: 20mph average, 43.6mph maximum

Heart Rate: 140bpm average 187bpm maximum

Cadence: 85 average, 126 maximum

Average Power: 264 Watts

Maximum Power: 858 Watts

Weighted average power: 303 Watts

When you ride with a power meter, you'll notice how your power jumps all over the place based on the terrain, grade, wind, and other factors. Weighted Average Power looks at all of this variation and provides an average power for your ride that is a better indicator of your effort than simply taking your average power. It is our best guess at your average power if you rode at the exact same wattage the entire ride.

Total work: 5,756kj

Total Work, expressed in kilojoules (kJ), is simply the sum of the watts generated during your ride. There is a close 1–to–1 ratio with 'total work' and 'calories expended' during a ride.

Training load: 327

Strava calculates 'training load' by comparing your power during your ride to your FTP and determining how much load you put on your body during the workout. Training load is a great way to determine how much rest you need after your workouts. A score of 125 or lower takes 24 hours to fully recover from. A score of 125-250 takes about 36 to 48 hours to recover from. A score of 250 to 400 takes at least three days to recover from and a score of 400+ takes at least five days to recover from.

Intensity: 72 per cent

Intensity is Strava’s way of showing how difficult a ride was as compared to a riders function threshold power (FTP). Strava looks at a rider’s weighted average power for the ride and compares it to their FTP. If riders’ weighted average power was 250W and FTP 300W, the intensity would 83%. It's very possible to have an intensity of over 100% if the ride was shorter than an hour. And endurance or recovery ride is 65% or lower. A moderate ride is 65% to 80%. A tempo ride is 80% to 95%. Time trial or race effort is 95% to 105% and short TT or race effort is any score above 105%.

Extreme Suffer Score: 184

The Strava ‘suffer score’ is an analysis of riders’ heart rate data. By tracking heart rate through a rider’s workout and its level relative to the athlete’s maximum heart rate, Strava attaches a value to show exactly how hard the rider worked. The more time riders spend going full gas and the longer their activity, the higher the score.

Zone Distribution

Z1 Active Recovery (1 - 231 Watts) for 2hrs 11mins 16secs, 36% of moving time
Z2 Endurance (232 - 315 Watts) 1hr 38mins 21secs, 27% of moving time
Z3 Tempo (316 - 378 Watts) 57mins 29secs, 16% of moving time
Z4 Threshold (379 - 441 Watts) 52mins 36secs, 14% of moving time
Z5 VO2Max (442 - 504 Watts) 18mins 00secs, 5% of moving time
Z6 Anaerobic (505 - 630 Watts) 5mins 26secs, 1% of moving time
Z7 Neuromuscular (630+ Watts) 52secs, 0% of moving time

Heart rate analysis

Z1 Endurance (less than 130bpm) for 2hrs 08mins 37secs, or 35% of time
Z2 Moderate (130-150bpm) for 2hrs 12mins 25secs, or 36% of time
Z3 Tempo (150-168bpm) for 1hr 11mins 57secs, or 20% of time
Z4 Threshold (168-185bpm) for 29mins 24secs, or 8% of time
Z5 Anaerobic (higher than 185bpm) for 1min 23secs, or 0% of time