Outdoor · Ride
Swain's Lane & Hampstead
Route
Coloured by power zone
Key data
- Distance
- 25.9km
- Moving time
- 55 min
- total 55:41
- Elevation
- 195m
- 4–128 m
- Avg speed
- 28.2km/h
- max 57.0 km/h
- Avg power
- 159W
- 2.02 W/kg · max 495 W
- Normalized Power
- 171W
- 2.18 W/kg
- Avg heart rate
- 150bpm
- max 170 bpm
- Avg cadence
- 87rpm
- Calories
- 552kcal
- 526 kJ of work
- Training Stress
- 50TSS
- FTP 232 W · IF 0.74
- Relative Effort
- 85
- Temperature
- 22°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 W16%9 min
- Z2Endurance · 129–174 W43%24 min
- Z3Tempo · 175–209 W29%16 min
- Z4Threshold · 210–244 W11%6 min
- Z5VO2max · 245–278 W1%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 bpm2%1 min
- Z2Endurance · 124–141 bpm13%7 min
- Z3Tempo · 142–155 bpm55%30 min
- Z4Threshold · 156–167 bpm28%16 min
- Z5Maximum · ≥ 168 bpm2%1 min
Power curve
This ride vs. bests 2024 and all-time
This ride – 1 min: 226 W · 2.88 W/kg, 5 min: 206 W · 2.62 W/kg, 20 min: 178 W · 2.26 W/kg
Performance analysis
- Intensity Factor
- 0.74
- NP ÷ FTP
- Variability Index
- 1.08
- NP ÷ avg power – 1.0 = very steady
- Efficiency Factor
- 1.14
- NP ÷ avg heart rate – rises with a better base
- Perceived exertion
- –
Aerobic decoupling (Pa:HR)
+13.8 %Significant drift – fatigue, heat or base needs work
Fueling for this ride
During: Water is enough
Drink: 400–600 ml
After: Normal, balanced meal
Laps
3 laps
| 1 | Lap 1 | 10.00 km | 22:00 | 27.3 | 166 | 150 | 166 | 85 | 72 |
| 2 | Lap 2 | 10.00 km | 22:13 | 27.0 | 159 | 151 | 170 | 82 | 120 |
| 3 | Lap 3 | 5.93 km | 11:02 | 32.3 | 143 | 149 | 160 | 80 | 3 |
Segments
1 segment · 1 PR placements
| Swain's Lane | 0.84 km | 7.4 % | 4:54 | 10.3 | 205 | 161 | 1 |
Kilometre splits
| 1 | 2:11 | 27.5 | 0 m | 127 |
| 2 | 2:06 | 28.5 | 2 m | 146 |
| 3 | 2:30 | 24.1 | 14 m | 155 |
| 4 | 2:09 | 27.8 | 7 m | 154 |
| 5 | 1:59 | 30.3 | 2 m | 156 |
| 6 | 2:08 | 28.3 | 6 m | 154 |
| 7 | 1:44 | 34.5 | -9 m | 143 |
| 8 | 2:13 | 27.1 | 8 m | 153 |
| 9 | 2:24 | 25.0 | 13 m | 154 |
| 10 | 2:36 | 23.0 | 17 m | 156 |
| 11 | 5:02 | 12.0 | 54 m | 163 |
| 12 | 2:08 | 28.3 | -11 m | 150 |
| 13 | 1:18 | 45.9 | -32 m | 130 |
| 14 | 2:15 | 26.7 | 3 m | 158 |
| 15 | 2:59 | 20.0 | 24 m | 156 |
| 16 | 1:40 | 36.2 | -29 m | 150 |
| 17 | 1:29 | 40.4 | -21 m | 132 |
| 18 | 1:43 | 34.8 | -8 m | 141 |
| 19 | 1:55 | 31.4 | -4 m | 149 |
| 20 | 1:44 | 34.6 | -9 m | 150 |
| 21 | 1:49 | 33.1 | -5 m | 153 |
| 22 | 2:02 | 29.6 | 1 m | 153 |
| 23 | 1:41 | 35.5 | -11 m | 150 |
| 24 | 1:46 | 34.0 | -8 m | 141 |
| 25 | 1:53 | 31.9 | -1 m | 145 |
| 26 | 1:51 | 30.1 | -0 m | 153 |
Notes & raw data
Description
No description on Strava.
All data
Show raw data
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