Ryan Mullen's personal best data from National TT Champs

Ryan Mullen said the Watts he put in at last night’s National TT Championships were a personal best for him over that distance.

Ryan Mullen was very disappointed to come up short in the National TT Championships last evening in Co Kildare where he finished 3rd behind Nicolas Roche (Team Sky) and Eddie Dunbar (Axeon Hagens Berman).

However, he said he was beaten fair and square and was still very happy with his personal best power output over the 40km distance.

Mullen is 77kg and 1.89m in height.

Ryan Mullen's National TT Champs (40km)

Speed: 29.4mph average, 42.3mph maximum

Heart Rate: 181bpm average 188bpm maximum

Cadence: 91 average, 115 maximum

Average Power: 421 Watts

Maximum Power: 749 Watts

Weighted average power: 422 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: 1,228kj

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: 81

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: 100 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%.

Zone Distribution

Z1 Active Recovery (1 - 231 Watts) for 27secs, 1% of moving time
Z2 Endurance (232 - 315 Watts) 3mins 19secs, 7% of moving time
Z3 Tempo (316 - 378 Watts) 5mins 32secs, 11% of moving time
Z4 Threshold (379 - 441 Watts) 17mins 36secs, 36% of moving time
Z5 VO2Max (442 - 504 Watts) 19mins 59secs, 41% of moving time
Z6 Anaerobic (505 - 630 Watts) 1min 36secs, 3% of moving time
Z7 Neuromuscular (630+ Watts) 5secs, 0% of moving time

Heart rate analysis

Z1 Endurance (less than 130bpm) for 0 mins, or 0% of time
Z2 Moderate (130-150bpm) for 3secs, or 0% of time
Z3 Tempo (150-168bpm) for 34secs, or 1% of time
Z4 Threshold (168-185bpm) for 45:53secs, or 95% of time
Z5 Anaerobic (higher than 185bpm) for 2mins 03secs, or 4% of time