Outdoor · Ride
Westerham Hill & Kent Lanes
Route
Coloured by power zone
Key data
- Distance
- 80.1km
- Moving time
- 2:55 h
- total 2:56:50
- Elevation
- 692m
- 3–267 m
- Avg speed
- 27.5km/h
- max 57.5 km/h
- Avg power
- 151W
- 1.92 W/kg · max 440 W
- Normalized Power
- 168W
- 2.14 W/kg
- Avg heart rate
- 153bpm
- max 183 bpm
- Avg cadence
- 87rpm
- Calories
- 1,665kcal
- 1,586 kJ of work
- Training Stress
- 153TSS
- FTP 232 W · IF 0.72
- Relative Effort
- 291
- Temperature
- 30°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 W20%35 min
- Z2Endurance · 129–174 W44%1:16 h
- Z3Tempo · 175–209 W25%44 min
- Z4Threshold · 210–244 W9%15 min
- Z5VO2max · 245–278 W2%4 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 bpm2%4 min
- Z2Endurance · 124–141 bpm13%22 min
- Z3Tempo · 142–155 bpm42%1:13 h
- Z4Threshold · 156–167 bpm36%1:02 h
- Z5Maximum · ≥ 168 bpm8%13 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 245 W · 3.12 W/kg, 5 min: 223 W · 2.84 W/kg, 20 min: 181 W · 2.30 W/kg
Performance analysis
- Intensity Factor
- 0.72
- NP ÷ FTP
- Variability Index
- 1.11
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.10
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+10.2 %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
Laps
9 laps
| 1 | Lap 1 | 10.00 km | 21:52 | 27.4 | 149 | 145 | 157 | 82 | 52 |
| 2 | Lap 2 | 10.00 km | 21:44 | 27.6 | 145 | 147 | 164 | 78 | 72 |
| 3 | Lap 3 | 10.01 km | 26:13 | 22.9 | 168 | 155 | 173 | 81 | 173 |
| 4 | Lap 4 | 10.00 km | 22:32 | 26.6 | 147 | 151 | 173 | 79 | 120 |
| 5 | Lap 5 | 9.99 km | 23:57 | 25.0 | 159 | 156 | 183 | 77 | 144 |
| 6 | Lap 6 | 10.00 km | 17:26 | 34.4 | 128 | 149 | 166 | 83 | 27 |
| 7 | Lap 7 | 10.00 km | 22:40 | 26.5 | 163 | 160 | 176 | 83 | 101 |
| 8 | Lap 8 | 10.00 km | 18:11 | 33.0 | 141 | 155 | 169 | 85 | 3 |
| 9 | Lap 9 | 0.06 km | 0:10 | 23.1 | 101 | 151 | 152 | 87 | 0 |
Segments
1 segment · 1 PR placements
| Westerham Hill | 0.92 km | 10.0 % | 6:03 | 9.1 | 210 | 171 | 1 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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