Route
Coloured by power zone
Key data
- Distance
- 96.2km
- Moving time
- 3:34 h
- total 3:44:11
- Elevation
- 641m
- 1–208 m
- Avg speed
- 27.0km/h
- max 56.3 km/h
- Avg power
- 134W
- 1.71 W/kg · max 440 W
- Normalized Power
- 147W
- 1.87 W/kg
- Avg heart rate
- 161bpm
- max 188 bpm
- Avg cadence
- 87rpm
- Calories
- 1,811kcal
- 1,725 kJ of work
- Training Stress
- 143TSS
- FTP 232 W · IF 0.63
- Relative Effort
- 472
- Temperature
- 32°C
Streams
Power, heart rate, cadence, speed & elevation · one hover for all – the map follows
Time in power zones
FTP on ride date 232 W · raw sampling (gaps >10 s excluded)
- Z1Active recovery · ≤ 128 W30%1:05 h
- Z2Endurance · 129–174 W52%1:52 h
- Z3Tempo · 175–209 W15%32 min
- Z4Threshold · 210–244 W2%4 min
- Z5VO2max · 245–278 W0%0 min
- Z6Anaerobic · 279–348 W0%0 min
- Z7Neuromuscular · ≥ 349 W0%0 min
Time in HR zones
HR zones on ride date · raw sampling (gaps >10 s excluded)
- Z1Recovery · ≤ 123 bpm0%1 min
- Z2Endurance · 124–141 bpm7%15 min
- Z3Tempo · 142–155 bpm28%1:01 h
- Z4Threshold · 156–167 bpm29%1:03 h
- Z5Maximum · ≥ 168 bpm35%1:15 h
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 222 W · 2.82 W/kg, 5 min: 196 W · 2.49 W/kg, 20 min: 170 W · 2.16 W/kg
Performance analysis
- Intensity Factor
- 0.63
- NP ÷ FTP
- Variability Index
- 1.10
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 0.92
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+13.9 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: 60–70 g carbs/h – eat something every 20 min
Drink: 600–800 ml/h + electrolytes
After: ~30 g protein + 90–110 g carbs within 1–2 h
Segments
1 segment
| Box Hill Zig Zag | 3.04 km | 4.6 % | 12:56 | 14.1 | 182 | 175 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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"splits_metric": [],
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{
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"streams": "/streams/demo-0040.json",
"external_id": null,
"synced": {
"summary": "2024-06-22T10:59:18.000Z",
"detail": "2024-06-22T10:59:18.000Z",
"streams": "2024-06-22T10:59:18.000Z"
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